A foam roller -- the piece of exercise equipment that looks like a shortened pool noodle -- can be used whether you have back pain, love Pilates or want to improve your balance and flexibility. You may find yourself looking for ways to use the ingenious rounded piece of foam, one of the most versatile pieces of equipment that you can have in your home gym. Foam rollers are typically inexpensive, which means they're a good investment for your collection of exercise equipment.
Stretching
Foam rollers can be employed before and after workouts to stretch out your back muscles to reduce back strain, or to relax your back after a long day of work. The stretch is known as "myofascial release," notes the Fit Day website, and it kneads your muscles.To reap the full benefits of the foam roller, place it horizontally under the small of your back and lie on the floor. Walk your feet downward so that the foam roller rolls along the the spine. Once you reach your neck, walk back up so the roller rolls back down.
Lumbar Support
If you spend a lot of time sitting at a desk or suffer from lower back pain at the end of the day, it could be that your desk chair doesn't give you the support that you need. Proper posture means that your lower back is supported and your back is straight, with your shoulders back. You can place a small foam roller between the small of your back and the back of your chair to push the small of your back forward for added support and proper posture. It could help you see a marked difference in your back at the end of a day in your chair.
Exercise
Pilates enthusiasts often use the foam roller along with equipment like straps, resistance bands and the Reformer. A foam roller can support various parts of the body to better isolate the muscle groups targeted through Pilates. A foam roller can be used in a variety of other exercise applications as well. Consider isolating the lower abdominals by slipping a horizontal foam roller under the hips and performing reverse crunches, notes the book, "Shape Your Self." The roller can create instability so your muscles work harder for a better workout.
Balance and Flexibility
Work on your balance and flexibility by using a foam roller as part of your workouts. A foam roller can help you engage your core to improve your balance skills. Try lying vertically on a larger diameter foam roller. Your core must engage to keep your body balanced so you don't roll off of the foam roller. Then, try adding leg lifts or crunches to your workout so you're testing and refining your balance while still working major muscle groups.
References
- Fit Day: Improve Your Posture with a Foam Roller
- "Shape Your Self: My 6-Step Diet and Fitness Plan to Achieve the Best Shape of Your Life": Martina Navratilova; 2007
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