Yes! Rolling out the nearby muscles around that joint will bring circulation and healing to the affected area. When you find muscles that hurt when you roll that's an indication that muscle tightness is present can be addressed with rolling. It can also correct muscle imbalance that might be pulling on the joint, creating the issue. Often times if you have unexplained pain within the joints (and it's not from an acute injury) most times rolling can correct it. In cases where you've been rolling a lot and it's not improving means that it's coming from elsewhere in the body and it's time to seek a professional who can evaluate you.

If you purchase the Complete Wellness Bundle the Stretching, Yamuna Body Rolling, and Pilates courses will offer increased range of motion, flexibility, and strength which all support the joints. Breathwork, Cold Therapy, and Energy work will reduce inflammation in the body and decrease overall stress in the body, aiding in muscle and joint recovery.

Like any wellness program, it depends on how often you take part in the classes and videos. However, you'll get immediate feedback on your mobility and flexibility when you roll. For instance, if you roll the quads on 1 leg, then compare one leg to the other by taking a quick quad stretch, you'll feel the difference right way. In the videos, I lead you through this so you can compare sides. In cases of joint pain, it may take 3 days-2 weeks to start to notice a difference. Stick with it until the muscles no longer hurt when you roll. If you continue to roll often, and it does not get better it's time to seek a medical evaluation.

Don't forget though, the body is complicated. Sometimes emotion, trauma, or other reasons that can be creating pain won't show up on X-rays or MRI's. In this case, therapy might help, writing down what bothers you, or even Quantum Energy Healing sessions can help. Shannon is a certified Quantum Energy Healer. You are welcome to schedule a private lesson with her. She may be contacted at bewellmybody.com or email her directly 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.

For the Complete Wellness Bundle there a few piece of equipment needed for some of the categories.

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.

The Foam Rolling Level 1 Course is meant to be an introduction to foam rolling. You'll be able to see how rolling can reduce and eliminate aches and pains in the body. Eventually your body will acclimate to the foam roller and you can potentially have various aches and pains that need deeper release work or in specific angles that a regular foam roller cannot target. In Foam Rolling Level 2 you'll learn various tools to target the tissue on deeper levels and angles that can take the body to the next level. You'll be able to achieve the fullest potential of the muscles to release, creating even more space within the joints. This will increase the function of the muscle/joint and increase endurance of the muscle during exercise.

In addition, you'll gain access to additional courses that have a healing effect on the body. You'll gain access to courses that have an amazing healing effect on the body.

Yamuna Body Rolling & Stretching offers mobility of the fascial lines (not just individual muscles) within the body thereby creating even more openness within the body, which can help maintain your height as we age.

Pilates offers strength work, alignment, and balance work. Energy Work & Meditation offers techniques to help you reduce anxiety, work directly with your chakras, as well as tips on creating your best life.

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, Breathwork, Reiki, Meditation, and more.

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. However, if your a foam rolling pro YBR takes all of that released tissue from foam rolling and lengthens it (like dough and a rolling pin)! The specific texture of the balls are what traction the tissue as you actively lengthen your body while rolling. You’ll immediately notice the difference. You’ll have increased space within the joints, longer limbs, increased height, and a calm nervous system. YBR can restore muscular and postural imbalances as it works with the body’s fascial net system. Think of foam rolling as releasing the fascial adhesions (or knots) and the Yamuna balls gently restore the length of the muscle and guides it back to the original length. Both have incredible benefits.

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].