Gain Mobility and Reduce Stress Starting with the Feet

Last month, I discussed the biomechanics of moving, the body’s thirst for movement, diseases created by our tendency to move as little as possible, and the superfood benefits of walking on the uneven surfaces of Puerta Vallarta’s sidewalks, paths, streets, and beaches. I hope the information I presented got you moving more and walking more. Be sure to read the column if you haven’t already done so, because it tells you where I come from with regard to moving intelligently…forever.

ALERT! ALERT! Katy Bowman, author of Move Your DNA, which I featured in my first column, is posting a free 24-day-walking advent calendar with daily tidbits to support walking as a superfood for the body, starting December 1. You can join by clicking here

This month, I will discuss your body’s fascial connective tissue, which is the “soft-tissue scaffolding that links everything inside of you together,” the important role that fascia plays in how you move and how well you move, and how Jill Miller’s Roll Model Method, using a variety of Roll Model therapy balls,  is part of the self-care healthcare revolution and can help you address the “issues in your tissues.” This column is informed and inspired by my many movement educator colleagues who are fascia nerds, including my Yoga Tune UpÒ teacher, Jill Miller, and by Jill’s newly published book, The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobililty, and Live Better in Your Body. The Roll Model is first and foremost an encyclopedia of very practical and very effective Roll Model therapy ball sequences, but it also provides helpful background information on fascia, proprioception, anatomy, breath, nervous system, and posture. The WHY as well as the HOW.

Introduction to Fascia

Anatomy books have traditionally described our bodies as a muscular system and a skeletal system that worked together to move the body.  But in very recently (past 5-7 years), movement scientists and fitness and anatomy experts have begun to recognize that fascia plays and has always played a very important role in movement function. Fascia is more than the “saran wrap” around the muscles. It is the organ system of stability and mechanoregulation. This raises important and exciting questions. Most injuries are soft-tissue (fascial) injuries, not muscle injuries. How do we treat and repair these injuries. There are 10 times more sensory nerve endings in fascia than in muscles, so proprioceptive stimulation must be aimed at fascia as well as muscles. And how do we work with and improve the health of our fascia now that we know the important role it plays in our movement function.

The Roll Model describes fascia this way: “Fascia is the fibrous and gelatinous bodywide web. It is a seam system that provides structure, protection, repair, and body sense. It is the interconnected soft-tissue scaffolding that gives your body form and shape. It links muscular proteins and other connective-tissue structures, such as bones, ligaments, and tendons.” This column is not going to say much more about fascia. If you are interested in digging deeper in that topic, you can use the Internet to increase your knowledge. And The Roll Model includes a very scholarly and friendly discussion of fascia.

Releasing Fascia using The Roll Model Method

On the other hand, please know that you do not have to become a fascia nerd or expert to benefit from treating and releasing your fascia. What I am going to say, based on my own experience and the experience of many others, is that Jill Miller’s Roll Model Method is one of the most effective, accessible ways for you to create healthy fascia and, in turn, improve your mobility and performance, reduce pain, prevent injuries, reduce stress held in your body, and generally address “the issues in your tissues.”  Wherever you roll the Roll Model Therapy Balls roll, they impact your body’s fasciae (fascias).  As Jill says, “When you roll with the balls, you induce local stretch into stiff and over-tightened tissues and improve the flow of their fluids. These taut tissues need your help in restoring their optimal positions. The balls are like little rubber scalpels that can reform you without incisions or stitches. The pressure and grip of the rubber helps you remodel yourself.”

The belly of the The Roll Model is eight chapters in and sets out Roll Method sequences for 18 body areas: core/torso, feet, ankle & lower leg, knees, thighs, hips & buttocks, pelvic funnel, lower back, upper back,  rib cage, shoulder-rotator cuff,  shoulder-elbow, forearms, fingers, hands & wrists, neck, head, face & jaw, front seam, back seam, and side seam.  Each of the sequences uses one or more of the Roll Model Balls, (1) original Yoga Tune Up® balls, (2) Therapy Balls Plus, Alpha Balls, and the Coregeous Ball.

NOTE:  You can purchase Roll Model Balls locally at Yoga Vallarta,  Basilio Badillo 325, Old Town, Puerto Vallarta. You can also purchase them at If you do not have access to a Roll Model ball, you can substitute a tennis ball, which is easily available altlhough does not have the same grippy, pliable surface of the Roll Models that are especially designed for myofascial release.

Using the Role Model Method for the Feet

The Roll Model Method sequences for the feet use either one Original YTU ball or one Plus ball to roll the arch, inner arch, outer arch, heel, and ball of the foot. I am going to take you through the moves for the center arch and the transverse arch for your pleasure and benefit and to give you a peak at the Roll Model Method.  I think that footwork on the Roll Model therapy balls is akin to walking on the unevern surfaces of the streets of Puerto Vallarta (see my column last month). Rolling the feet can help to prepare for or complement or even replace superfood walking that I described in Column 1. However, remember that variety is the spice of life, including the life of your movement practice, so you will probably want to do both.

NOTE: The images here are from The Roll Model and are provided by Tune Up Fitness Worldwide.

Feet Sequence for Center Arch  and Transverse Arch


Check in with your body first by standing and hinging forward at the hips with a flat back, locking your hands on the floor, or a chair, or a wall, whichever is available to you without rounding your back. Hold this position for 2 to 3 breaths and then return to standing with a flat back. You will want to repeat this flat-back forward bend after you finish your movements, as well. This will provide you with a test-retest that will give you feedback on the results of your moves.

Arch Cross. Action 1.

Arch Cross

NOTE: CrossFiber is defined in the Glossary of Terms as: To manipulate a ball perpendicularly or obliquely to the line of pull of a myofascial structure.  Myofascia refers to the actual familiar-named muscle structures with their associated interpenetrating fascias.

Toe Motion. Action 1

Toe Motion. Action 2.

Remember to retest with a flat-back forward bend after you have finished these movements and notice any changes in your body as a result of rolling the balls on the center arch and the transverse arch.

Summing Up

I hope that the information I have provided here has given you a new or increased enthusiasm about addressing the “issues in your tissues.” I hope that you are able to find a Roll Model therapy ball, or at least a tennis ball, so that you can try these sample moves for the feet. If you are interested in learning more about the Roll Model Method of fascial release, I hope you will join me at my Mobility for Performance class at Crossfit Vallarta, in Plaza Caracol across from McDonald’s, at 7 pm on Thursday evenings, starting Dec. 4, 2014. This weekly class will include a heavy dose of Therapy Ball work and I will provide the therapy balls for students at the class. Another way to get started or keeping to is to to schedule a private or semi-private session with me at my home Pilates/Fitness Studio in Versalles. Or invite me to come to your location. Contact me at [email protected] for more information.

Please join us in the self-care healthcare revolution that is happening right here in Puerto Vallarta. You are never too young and never too old to start. Your body will love you for it. Your DNA will change for the better. You will gain mobility, reduce and prevent pain, better performance,  and reduce stress.  Do your homework, and check in with me next month for more information and inspiration on how to move more and move better. Your life, your good health, and your longevity may depend on it.

Wishing You Intelligent Movement Forever,

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