Earlier this week, I wrote about why I like to roll out first thing in the morning. Not sure where to start your own morning YTU routine? Keep reading, and I’ll explain which parts of my body I address and how I do so.
Diaphragm Mobilization – (2 minutes)
First, I take the Coregeous® ball that I keep in my bedroom, lie face down over the ball and start doing some gentle gut work to mobilize my diaphragm. Place the Coregeous ball on your navel, inhale your abdomen into the ball and hold your breath (without tension) at the top of the inhale. Contract and tighten your core while holding your breath for 5 to 10 seconds and then exhale and allow the ball to sink in. Repeat for 5 to 10 breaths.
After contracting and relaxing, I roll onto my back and pin the ball onto a few spots on my upper back and side body. The magic comes when you spin your body on top of the ball while maintaining pressure at a single spot to gently wind and twirl your tissues around the ball. I continue to breathe as deeply as I can into these areas. This sequence helps reset my abdominal-thoracic breathing, which – when available via a mobile diaphragm – helps me regulate my energy and emotions better throughout the day. Your breath is so intimately tied in with the rest of your musculature, proper breathing is absolutely essential for your health.
Neck-Trap-Back Relax – (2 minutes)
Next, I grab a pair of YTU Balls (any size will do) and use them in their tote to loosen up my neck and upper back. I usually do a version of YTU’s “Loosen the Noose” (see page 274 in The Roll Model), spending a couple of slow minutes rolling up and down the back of the ribcage on the floor, raising and lowering my arms as I go.
Maybe it’s the Subclavius – (1 minute)
Finally, I roll back onto my front-body, untote my YTU balls (or use an ALPHA ball), and use one at a time on my subclavius –a small and somewhat buried muscle. I find that while I rarely feel discomfort there, massaging it can do wonders in terms of resetting my breathing and chest/shoulder posture.
While 5 minutes is my recommended morning dose of pre-morning rolling, that doesn’t mean you can’t invest more than 5 minutes on this work! If you have 10, 15, or even 20 minutes for it, you won’t be disappointed. It also doesn’t mean you should avoid rolling if you don’t have a full 5 minutes. Two minutes of self-care is surely better than zero –two minutes every day adds up a lot over time. Enjoy your new morning routine. If you’re already rolling in the morning, what’s your go-to spot? Let me know in the comments below!
Build a daily routine with sequences found in Jill Miller’s book, The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body