Absolutely! Rolling out the muscles surrounding the affected joint promotes circulation and accelerates the healing process. When you roll and encounter discomfort in specific muscles, it indicates tightness that can be addressed through continued rolling. This practice can also help correct muscle imbalances that may be pulling on the joint, potentially contributing to the issue. In many cases, unexplained joint pain (that isn't due to an acute injury) can often be alleviated with rolling. However, if you've been rolling consistently without seeing improvement, it may signal that the root cause is elsewhere in the body, and it's time to consult with a professional for a thorough evaluation.

By purchasing the Complete Wellness Bundle, you'll gain access to courses in Stretching, Yamuna Body Rolling, and Pilates, which will enhance your range of motion, flexibility, and strength—providing crucial support for your joints. Additionally, the Breathwork, Cold Therapy, and Energy Work courses will help reduce inflammation, lower overall stress, and promote faster muscle and joint recovery.

Like any wellness program, your results will depend on how consistently you engage with the classes and videos. That said, foam rolling offers immediate feedback on your mobility and flexibility. For example, if you roll out one quad and then do a quick stretch comparison between both legs, you'll instantly feel the difference. In the videos, I guide you through these kinds of checks so you can experience the changes for yourself in real time.

When it comes to joint pain, noticeable improvement may take anywhere from 3 days to 2 weeks. Be patient and consistent—keep rolling until the muscle tissue no longer feels tender or painful during the session. If the joint discomfort persists despite regular foam rolling practice, it may be time to consult a healthcare professional for a medical evaluation.

Remember, the body is deeply complex. Pain doesn’t always stem from something that shows up on an X-ray or MRI. Emotions, trauma, and energetic imbalances can all play a role. In these cases, additional support—like therapy, journaling, or energetic healing—can make a powerful difference.

Shannon is a certified Quantum Energy Healer and offers private sessions to help support the body’s energetic and emotional healing process. You’re welcome to schedule a one-on-one session with her at bewellmybody.com or reach out via email at [email protected].

For the Foam Rolling Level 1 course, you'll need a foam roller of your choice. If you're brand new to rolling or are very sensitive to the touch, I would suggest a softer foam roller. If you're more experienced, you can try a denser foam roller. One of my favorite rollers is the 13 inch TriggerPoint Performance Grid Foam Roller. It has a nice general density that works for most people.

The Complete Wellness Bundle includes a few categories that require specific equipment to get the most out of your practice.

Pilates - Mat, a variety of weights, a 36 inch foam roller, large fitness ball, smaller pilates ball, magic circle/ring, band

Stretching - if needed, yoga strap & blocks.

Foam Rolling Level 1 - foam roller

Foam Rolling Level 2 - 5 inch TriggerPoint ball (or softball), tennis ball, golf ball.

Yamuna Body Rolling - Gold Ball, Silver, and Black Balls. These can be purchased at Yamunausa.com

Energy Work & Meditation - If needed, yoga blocks for sitting

Cold Therapy - 1-2 buckets & towel

Breathwork - No equipment needed.

Yes, foam rolling is generally safe. Avoid rolling on a broken bones or around areas that are sprained. You should also avoid rolling if you have bone cancer. If you have a torn muscle, osteopenia, or osteoporosis talk to your doctor first. As long as you're able to get down to the floor, have relatively good balance, and can support yourself at times on your hands or elbows, you can do it. In the future I'll be adding a rolling category for those who are sensitive to the touch or are unable to get down to the floor easily.

Unfortunately not. Once you purchase the original Foam Rolling Course, you'll need to pay individually at full price for the other courses. You'll get the most value with the Complete Wellness Bundle.

Foam Rolling Level 1 is the perfect introduction to the world of self-myofascial release. You'll learn how foam rolling can help reduce—and even eliminate—aches and pains throughout the body. As your tissue becomes more open and responsive, your body will be ready for deeper, more targeted work.

Foam Rolling Level 2 takes things to the next level. You’ll explore advanced techniques and tools designed to access the tissue at deeper angles and layers. These methods help unlock your muscles’ full potential for release, create more space in the joints, and improve muscular function and endurance—enhancing your overall movement and performance.

In addition to foam rolling, you'll also gain access to complementary courses that promote healing and whole-body balance:

Yamuna Body Rolling & Stretching focuses on mobilizing the fascial lines of the body—not just individual muscles—creating lasting openness and alignment. This method helps maintain posture and even preserve height as we age.

Pilates builds core strength, improves alignment, and enhances balance, supporting a resilient and functional body.

Energy Work & Meditation provides tools to reduce anxiety, balance your chakras, and create space for your best life to unfold—both physically and energetically.

Cold Therapy walks you through techniques for the mind/body connection, exercising your circulatory system, and boosting your immunity.

Breathwork gives you tools for reducing stress, boosting immunity, and even self-confidence.

If you're a new mom, there are videos for diastasis recti and pelvic floor strengthening. There are also videos specifically for dancers including strength work, performance anxiety, and more.

All of these courses will give you total body wellness from the inside out.

I'll be able to answer questions that you might have. Other members can offer support. You'll also get a weekly class. If you're unable to attend live, you can watch at a later time.

Classes will be a variety of modalities for health and wellness including Foam Rolling, Pilates, Stretching, Yamuna Body Rolling, Breathwork, Energy & Meditation, Strength & Mobility.

As always it's best to get medical clearance if you're recovering from an injury or other ailment. However, there are classes that are listed as beginner/intermediate and intermediate/advanced. In general the classes are of an intermediate level which can easily be made easier or more difficult with modifications.

Created by Yamuna Zake, Yamuna Body Rolling uses softer balls which allow for easier rolling, especially if you’re sensitive to a foam roller.

Yamuna Body Rolling (YBR) helps restore muscles to their fullest potential length—think of it like dough and a rolling pin. The unique texture of the balls creates traction on the tissue as you actively lengthen your body during the roll.

You’ll feel the difference immediately: more space in your joints, longer limbs, increased height, and a calmer nervous system. YBR works with the body’s fascial network to correct muscular and postural imbalances at the root. While foam rolling breaks up fascial adhesions (those “knots”), Yamuna balls go a step further—gently guiding the muscle back to its original length. Both offer incredible benefits, but YBR is uniquely restorative and deeply re-educational for the body.

Yes. Pick and choose the videos that you wish to watch in any order. There is no set order to the videos. Just start watching, learning, and healing the body!

Yes, Shannon is available for online private lessons (or in-person if you're in the Chicagoland area). Online lessons can be in Foam Rolling, Yamuna Body Rolling, Pilates, Stretching, Reiki, Quantum Energy Healing, or a mixture these modalities. Visit bewellmybody.com for more information or email [email protected].