While self-massage and flexibility enhancement are the most traditional uses for foam rollers, they are also effective for integrating strength training with balance conditioning. Their cylindrical shape imposes a balance challenge for exercises performed in the supine, prone and standing positions. While the full-round foam rollers may be too challenging for some of the standing exercises, some companies make half-round rollers, which are less challenging.
Dead Bug
The dead bug exercise strengthens the abdominal and core muscles. Sit on the edge of the roller with your knees bent, and use your hands to ease yourself down to a supine position. Extend your arms along your hips, resting your hands on the floor. Make sure that the roller supports the top of your head and the base of your spine. Engage your core muscles, and lift both legs from the floor. Keep your knees bent and your legs in a table-top position, with your shins parallel to the ceiling and your calves parallel to the floor. Maintain balance as you lower one foot toward the floor. Repeat the exercise with the other leg. Perform as many repetitions as you can while staying stable on the roller.
Foam Roller Pushups
Using the foam roller for pushups enforces correct upper body postural alignment. Position your body in a prone position, with your hands on the roller, separated at shoulder width apart. Extend your legs and form a straight line from head to tail, engaging your core muscles to stabilize your lower back. Slowly bend your elbows, lowering your chest toward the floor. Extend your arms with control. Perform as many repetitions as you can without arching your back or moving the roller. These are signs that your pectoral, core and triceps have become fatigued, and other muscle groups are overcompensating. If this exercise is too challenging, perform it on your knees, and progress to the straight leg position,
Lunge With Rotation
This exercise uses a half roller and a medicine ball. Place a half roller, flat side down, in front of your body. Step on the roller with your right foot. Hold the medicine ball in front of you at chest height, with your arms extended. Keep your spine in an upright position as you bend both knees, lifting your left heel from the floor. Simultaneously lower the medicine ball, rotating your upper torso toward your left leg. Extend your legs, and center your upper body. Perform eight repetitions on each side. This exercise works the hamstrings, quadriceps, gluteal muscles and obliques.
Foam Roller Bridges
The bridge exercise promotes core activation and hamstring and gluteal strength. Performing the exercise with your feet on the floor increases knee flexion, which increases hamstring engagement and poses a balance challenge, which requires greater core muscle activation. Lie supine with your feet on the roller. Slowly lift each vertebra until your spine is in a bridge position. Roll down slowly, letting each vertebra touch the floor. Perform eight repetitions. When you gain proficiency, perform the exercise on one leg, with the opposite leg lifted and extended toward the ceiling.
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