There are a variety of uses for foam rollers. My kids kindly agreed to demonstrate a few of their favorite moves...the first being a general release of aggression and energy! Surprisingly the rollers do not hurt, are quite sturdy, and allow for physical activity on cold mornings and evenings. I do not include this particular exercise in my foam roller class although sometimes the entire family does participate in our basement romps.
Improving core stability is a popular goal of using the foam roller. The core stabilizing muscles are responsible for posture, mobility, and stability. These muscles, particularly the transverse abdominals and multifidus react and respond to stimuli first, with larger less technical muscles like the hip flexors reacting second. There is a popular rehab therapy theory that one needs to build stability prior to mobility. Stability of the spine can be built through a variety of core moves on the foam roller.
Spinal extension may be emphasized on the foam roller using the rolling motion to assist with the general range of movement---this might be called an assisted range of motion exercise. The roller may enhance the position of opening the shoulders and chest plus encouraging length of the spine. Safe positioning and proper alignment while on the roller are important considerations when incorporating it into your fitness program. Maintaining a neutral spine rather than arching the back whether supine or prone is important. As in most core moves, smaller motions are often most effective at targeting the deep layers of the abdominals and help avoid unnecessary strain.
One can groove a variety of movement patterns using the foam roller under the feet. Traditional exercises such as single leg bicycles, oblique criss cross, bridges, crunches, and straight leg lifts can be challenged and enhanced with the addition of the roller.
Finally, my personal favorite, the roller may enhance general relaxation and flexibility. Stress reduction may be accomplished by lying supine on the roller and simply focusing on your deep breathing. One should practice staying centered on the roller with a neutral spine position. The foam roller will support the spine and you can allow the shoulders to rest and fall in a free and relaxed manner. There are a number of massage techniques as well using the rollers. This technique uses ones body weight for self myofascial release. The rolling action, for instance side-lying with the hip resting on the roller and massaging from the hip toward the knee, may help muscles relax and lengthen. This technique is best done VERY slowly to avoid eliciting an opposite response of hyperexcitability within the muscle tissue.
The foam roller is a suitable prop for Pilates as the deep muscles targeted by the roller require small, slow, and precise efforts complimenting all Pilates exercises.
The foam roller is a suitable prop for Pilates as the deep muscles targeted by the roller require small, slow, and precise efforts complimenting all Pilates exercises.
There is something about Steve Martin, his exaggerated emotion, and classic comedy that can make me laugh at any time and any age. When I consider how much I love my foam roller I am reminded of his dramatic monologue in the 1979 movie, The Jerk. Most of the time I could be content with only my foam roller...well maybe my roller and magic circle....ok, and my reformer... But if I had to narrow it down to one item that can strengthen, stretch, and massage I would have to choose the foam roller...that's all I need.
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