Foam rollers are 6-by-36 inch round cylinders used for stretching, massage, acupressure and myofascial release. Using a foam roller exerts pressure that stimulates neural pathways, enhances tissue relaxation and reduces inflammation, according to the National Council on Strength and Fitness. In addition, you can use the foam roller as an exercise tool to enhance balance, encourage stability and strengthen muscle tissue.
Contralateral Curlups
Lie on the foam roller lengthwise so that your entire spine is supported on the roller. Bend your right knee, keep your right foot firmly planted on the floor, your left leg straight and toes pointed towards the ceiling, and your arms at your sides. To begin the movement, exhale and extend your right arm up as you straighten your left leg. Try to touch your left foot with your right hand. Slowly return to the starting position. Repeat 10 times and switch sides. This exercise works all the muscles of the core.
Pushups
Do pushups using the foam roller for added intensity and instability. Assume the typical pushup position, with your hands on the foam roller and toes on the floor. Keep your hands directly below your shoulders. Slowly bend your elbows and lower your upper body to the floor. Push back up to the starting position, keeping the foam roller as still as possible. This exercise works the entire upper body and core.
Reverse Lunge Rollouts
To execute a reverse lunge rollout, put your foam roller on the floor and stand a couple feet in front of it. Swing your right leg back and place your toes on the roller. Bend your left knee and allow your right leg to roll backwards on the roller. Don’t allow your left knee to drift forward so that it extends beyond the toes of your left foot. Instead, keep your left knee over your left ankle. Lower until your left leg forms a right angle and then return to the starting position. Repeat 10 times and switch sides. This exercise works the lower body, legs and glutes. If balance is a problem, hold onto a wall or sturdy object.
Pullovers
Pullovers done on the foam roller stretch and strengthen the muscles of your upper body, back, chest and shoulders. Lie on the foam roller lengthwise, knees bent and firmly planted on the floor, holding dumbbells or a medicine ball in both hands. Straighten your arms so the dumbbells or medicine ball is directly above your chest. Slowly begin to move your arms towards the floor behind your head. Bend your elbows slightly. If your chest and shoulder muscles allow, touch the weights to the floor behind your head, then slowly return to the starting position. Repeat 10 times.
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