The following half-round foam roller exercises were provided by J/Fit – the manufacturer of our 12″ Half Round Roller and our 36″ Half Round Roller. The half-round rollers are made of a dense “open cell” foam and are available in either red or white (depending on availability). Our round foam rollers are a high-density closed cell foam.
When performing the following, place the half round roller lengthwise with your foot or hand and place the curved side of the roller to the floor. The rocking action, that you will counteract muscularly, will be side to side.
Exercise #1 : Standing Balance
Start by balancing one foot on a half-round foam roller. Lift opposite leg so that your toes barely touch the floor. As balance progresses, lift one leg higher taking the toes off the floor. Further progress into squats with one leg.
Exercise #2 : Reverse Lunges
Start in a standing position with left foot on half-round roller. Bend both knees at a 90-degree angle, keeping your hips towards the floor. Take a step backward and lower the knee towards the floor. Return to start. Do 8-12 reps and switch to right leg.
Exercise #3 : Push Ups
Get into a push-up position, placing one or both hands lengthwise on the half-round foam roller. (One hand at a time for beginners). With your head remaining neutral, slowly lower elbows out to 90-degrees and slowly lower yourself down to the floor.
Beginners: Keep knees touching the floor.
Advanced: Keep knees off the floor.