The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body PDF
Preview The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body
First Published in 2014 by Victory Belt Publishing Inc. Copyright © 2014 Jill Miller Excerpt from Move Your DNA copyright © 2014 Katy Bowman. Used by permission from Propriometrics Press. All rights reserved No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher. ISBN-13: 978-1-628600-22-3 (paperback) 978-1-628600-74-2 (ebook) This book contains advice and information relating to health and physical well- being. It is not intended to replace medical advice and should be used to supplement rather than replace regular care by your doctor. All movement programs pose some inherent risk. It is recommended that you seek your physician’s advice before embarking on any movement-based program, treatment, or exercise. As with any movement-based program, if at any time you experience discomfort, stop and consult your physician. The publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book. ® Victory Belt is a registered trademark of Victory Belt Publishing Inc. Printed in the U.S.A. RRD 0114 With deepest gratitude for my husband, Robert, who saw me as a “Roll Model” for my students, encouraged me to bring my work to the world, and helped me create a business that empowers people. I wrote this book while pregnant with my first child, Lilah Iris Faust. She was my muse, she filled my dreams, and she is now a loved and loving manifestation of my commitment to self-care healthcare. May you live peacefully and playfully in your body forever and ever. “Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well.” —Hippocrates “The doctor of the future will give no medicines, but will interest his patients in the care of the human frame, in diet, and in the causes and prevention of disease.” —Thomas Edison “Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself.” —Moshe Feldenkrais Table of Contents Foreword by Dr. Kelly Starrett Introduction Chapter 1: A New Model of Self-Care Healthcare What Is Self-Care? How the Roll Model Therapy Balls Help with Self-Care Recovery and Self-Care Chapter 2: How to Use My Program Your Movement Medicine Cabinet: What Are the Roll Model Balls, and How Do They Work? Other Tools of the Tissue Trade Who Can Roll on Balls? When Should You Use the Roll Model Balls? Where Is the Best Place to Roll? How Often Can You Roll? Pain: Differentiating the Good from the Bad Chapter 3: Posture, Pain, Performance: Stand Up for Yourself by Getting on the Ball Surviving in a Body Built for You The Bitter Truth About Modern Posture What Exactly Is Good (Correct) Posture? The Hidden Costs of Bad Posture Boning Up Your Posture Chapter 4: The Science Section: Fascia and Proprioception Fascia: Your Seam System Proprioception: Your EmbodyMap Chapter 5: Know Your Body Better: An Embodied Orientation to Bones and Muscles 36 Knead-to-Know Bony Landmarks 44 Knead-to-Know Muscles Chapter 6: The Nine Essential Roll Model Ball Techniques 1. Sustained Compression 2. Skin-Rolling/Shear 3. Stripping 4. CrossFiber 5. Pin & Stretch 6. Contract/Relax (Proprioceptive Neuromuscular Facilitation) 7. Pin/Spin & Mobilize 8. Ball Plow 9. Ball Stack Chapter 7: Breath Reset The Respiratory Diaphragm The Stress Response The Three Abodes of Breath Breathing Strategies with the Balls Chapter 8: The Sequences That Reset Your Body What Are the Roll Model Therapy Ball Sequences, and How Do You Use Them? Your Movement Medicine Chest: Tools for the Sequences Check In/ReCheck Global Shear Techniques for Core/Torso Sequence 1: Global Shear Warm-up Lower-Body Sequences Sequence 2: Feet: Save Your Sole Sequence 3: Ankle & Lower-Leg Treat Sequence 4: Kneed to Knead Sequence 5: Pliable Thighs Sequence 6: Healthy Hips & Fluffy Buttocks Sequence 7: Pelvic Funnel Bonus: Pelvic Floor Spine Sequences Sequence 8: Lower Back Sequence 9: Upper-Back Unwind Sequence 10: Ribcage Rinse & Respire Sequences for Shoulders to Fingers Sequence 11: Shoulder – Rotator Cuff Sequence 12: Shoulder – Elbow Sequence 13: Forearms, Fingers, Hands, & Wrists Neck and Head Sequences Sequence 14: Neck Gnar Sequence 15: Head, Face, & Jaw Freestyle Exploration Sequence 16: Front Seam Sequence 17: Back Seam Sequence 18: Side Seam Chapter 9: The “Roll” of Relaxation A Brief Tour of Your Nervous System The 5 Ps of the Parasympathetic Nervous System: Sedate Yourself Resting Tone Is Not Always Restful The Chemistry of Touch Induces Relaxation and Well-Being Chapter 10: Soul Rolling: When You “Knead” More Than a Physical Fix Your Emotional Roller Coaster: Smoothing Out Your Edge Become Your Own Self-Care Therapist My Own Experience with Soul-Rolling Chapter 11: What Next? Tune Up Fitness Corrective Exercise Beyond the Balls: Training to Complement Rolling Conclusion Appendix The Shortlist: Ball Benefits in Brief FAQ Roll Model Lingo: Glossary of Terms Recommended Reading and Viewing Acknowledgments
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