As women, we work hard. Everyday tension can add up on the body from everything like physical activity, to sitting for long periods of time, or lifting heavy. At one point or another you may have experienced some kind of muscle pain, in the back, neck, gluteus or possibly even uncomfortable pinched nerves. Now, by incorporating Gynie yoga balls into your wellness routine, there is a simple way you can release tension from the body easily and on a regular basis. Gynie yoga balls fit into your purse and can be brought along and used anywhere, for example, at your office, on the subway, when seated at a seminar, as well as a movie theatre.

Of course, you can use them in the comfort of your home as well. Anywhere you choose to use your Gynie yoga balls can bring you soothing, lasting results. Plus, you can say goodbye to the gym’s overused foam rollers. Gynie yoga balls are great for targeting specific areas and trigger points in your body. Because of the precision Gynie yoga balls give you, it is easier to help relax muscles on a deeper level.

Benefits of using Gynie Yoga Balls

There are many benefits to incorporating Gynie yoga balls into your daily routine. Some include:

  • Allows the body to deeply stretch
  • Improve athletic performance
  • Decrease muscle tension
  • Increase blood flow
  • Muscle pain relief
  • Relaxation
  • Maximize your range of motion
  • Lengthen fascia
  • Release lactic acid buildup
  • Improve posture


Stretching is an important element in allowing your body to perform optimally. A few minutes here and there adds up to satisfying results. We enjoy using Gynie yoga balls to help thoroughly stretch the body, release built-up tension, aid in soreness, improve muscle performance, and mobility. Additionally, if you use them correctly, they can be used for eliminating pain, bringing calmness to the nervous system, and lengthening fascia.

What is fascia? Have you ever wondered what is actually going on in your body when you’re feeling tight and tense? Well, it has a lot to do with your fascia. Fascia is the connective tissue that runs throughout your entire body. In short, it holds the whole body together.

Fascia is what helps the body feel flexible and light because when it is healthy it allows you to twist and bend pain-free. Since the fascia helps you move with more comfort, it is ideal to take well care of it.

Earlier we also mentioned that Gynie yoga balls help release lactic acid buildup.

Regularly using the Gynie yoga balls can help aid in breaking up the lactic acid so that you are able to recover quicker and therefore be able to perform optimally.

Another benefit of using the Gynie yoga balls is that it gives you the control to place the exact amount of pressure on the area that feels good specifically to you. You can use them head to toe, really releasing all the built-up tissue and tension that may have been formed.

Preparing to Use your Yoga Balls

At Gynie, we believe in building a stronger mind-body connection to sculpt lean muscle faster. With that, we also believe in recovery. Taking the time to listen to your body and its needs.

Using Gynie yoga balls requires you to tune into your body and focus in on what feels good. You’ll want to be gentle with your body and listen to what hurts and what feels right. In fact, minimal movement is really needed when using them. Staying still can give you more benefits that you can imagine. Allowing the fascia to release is a very subtle exercise. This is a self-care strategy that allows you to tune into your body at your own pace.


Minimal movement is needed to benefit from using Gynie yoga balls. Being still works to release trigger points. Tune into how it feels when you first place the ball underneath you, and how it feels a few minutes later, there may be a substantial difference.


When first starting to use your Gynie yoga balls, decide what position you would like to be in.

Are you on the floor or standing against a wall sitting in a chair?

If you are on the floor, which type of floor – hardwood, rug, carpet, or yoga mat?

Beginning on a softer surface will decrease the amount of force put on the ball. Meaning that there will be less force penetrating through the fascia. This can be helpful if you are just getting started.

Once you feel comfortable, transitioning onto a hardwood floor will intensify the action.


Positioning is important when determining how much force you want to apply. Of course, because of gravity when you shift your weight fully onto the Gynie yoga ball it will create more pressure.

You can try to position yourself on your side or your back or try leaning against a wall or chair. Play around with what works for you.


Another option you have to use the Gynie yoga balls is to use a yoga block. If you have a yoga block available, it can help better support and open up the body. If you don’t have a yoga block available, stacking pillows can also be beneficial! We are confident that you will find the Gynie yoga balls can be a fun addition to your stretching routine! We encourage you to experiment with what you like and what you don’t like.

Steps to Using the Gynie Yoga Balls

We talked a bit about setting up to use your yoga balls, but how do you actually use it? Everyone has their own methods, but ours is quite simple.

We believe in connecting the mind to body to spirit, and being conscious. This is a process that can’t be rushed. Whether you have 5 minutes to spare or an hour, take as much time as you have to incorporate this to your schedule.

We find this to be a great time to practice meditation and gratitude. Also, to just take the time to reflect on the day.

CAUTION: Before you begin using your yoga balls, remember to never place the ball directly on the spine.

  1. If you are looking for a full body stretch – begin with your feet. Place the yoga ball under your foot. Standing up, stay still and get a feel for the ball being there. After a few moments, slowly roll the ball in circles on your toes, the ball of your foot, even your heels.
  2. After leg day or an intense hike, we love using our yoga balls to relieve soreness and tension on our hamstrings, calves, and quads.

For example, lay on your back and place the yoga ball under your hamstring. Stay completely still and allow the ball to do its work naturally. After a few moments, you can make some minimal moves if you would like to adjust the ball, find your trigger points and stay on them a few minutes.

  1. A known problem area for some may be the back. The back is a large area, so we broke it down in three different sections – the lower back, mid-back, and upper back.

Place the yoga ball on one side of the lower back then transition to the other. Remember to take your time with this and avoid placing the ball directly on the spine.

Next progress to your mid-back. Place the yoga ball where you feel tension. On the left or the right side or you may use two balls (place one ball on the left and right side of your back.)

Take a few moments here and then transition to the upper back.

Tension can build up in the upper back for many reasons, for example when you sit at work all day at the computer. Place the ball underneath your shoulders.

We like to spend quite a bit of time here exploring how it feels.

Tip: The best kind of workout is the one you get done on a regular basis!

To add more variety to your practice, we enjoy taking the Gynie yoga balls to the office with us. Leave both yoga balls in the accompanying bag together and place them behind your back. This will help you maintain proper posture while sitting at the office all day.


 At Gynie we love to incorporate Gynie yoga balls into our yoga practice.

You may be able to find a local yoga studio that offers a Roll and Release class. This type of class spends 45 to 90 minutes on just using these types of yoga balls.

Depending on where you are at, we can recommend these destinations for a roll and release experience:

Tulum, Los Angeles, Bali


We love providing you with new ways to improve your mobility and strength. Our goal is to strengthen every women’s core, and that strength begins within. One way to get closer to anchoring our own health and wellbeing is to train hard but also to take the time to rejuvenate and relax the body.

Incorporating the Gynie yoga balls can help you feel more restored and more refreshed! It’s almost like seeing your favorite massage therapist every single day.

We hope you are now inspired to giving your body the love it needs. Sure, it takes time and discipline to remember to take care of your body. However, we encourage you to fall in love with taking care of your body! Self-care plays an important part in creating a pathway to confidence, empowerment, and self-fulfillment. Treat yourself to the gift of total relaxation, because you deserve to feel strong, powerful, and unstoppable!

Strength Begins Within.