Living with Harmony ~ A Blog for your Mind & Body

Four more great exercises to do on either a full round foam roller or a half round foam roller.  Choose between the 18″ Foam Roller, a 36″ Foam Roller, or an 36″ Half Round Roller.  The full round rollers are made of a high density foam construction so they’ll keep their round shape longer so they’ll continue to roll and offer you the challenge you’re looking for.  Please note that some exercises require two foam rollers to place individually under your feet or under hands & knees, etc.

Click here for the first four exercises that were presented  in Part 1.

Balance and Stability on the Foam Roller: Part 2

There are many different and challenging balance and stability exercises that can be performed on the foam roller. As we discussed in my previous post, the half foam roller can be used with the flat side up or down as a starting point. You may progress to the full round roller when mastery of the half roller has been accomplished.

Please also take note of the following general principles when training balance and stability.

• First, whenever possible train without shoes.  There are many receptors in the feet that give feedback to the nervous system about joint position.
• Always engage the abdominals and the rest of your core musculature while doing these exercises.
• Make sure you feel comfortable doing all the exercises on a stable surface (the floor) before you do them on the roller.

Exercise: PRONE REACH ON THE FOAM ROLLER

• Place the foam roller parallel to your mat.
• Sit at the end of the roller with the knees bent and the feet flat on the floor.
• Use the hands to carefully guide you onto your back.
• You should be balanced and supported on the roller from the head to the tail.
• Try to find your center and hold onto it during the exercise.
• To start, inhale and hover the left hand and right foot off the floor a few inches.
• Exhale and slowly decelerate them back down to the floor.
• If taking both the hand and foot off proves too difficult just take one off at a time.
• Inhale hover the right hand.
• Exhale slowly lower the right hand. Inhale lift the left foot.
• Exhale lower the left foot.
• Change sides.

After you have mastered the hovering move on.

• To start inhale and just hover the left hand and right foot off the floor a few inches.
• Exhale and slowly bring the left wrist in line with the shoulder and the right leg into a table top position (at the top the knee is over the hip and the knee and ankle are aligned)
• Hold inhale.
• Exhale and slowly decelerate everything down.
• Again, If taking both the arm and leg off at the same time proves too difficult try taking one at a time off.
• Inhale slowly bring the left leg into table top.
• Exhale slowly lower the leg back to the starting position.
• Inhale hover the right arm off the floor.
• Exhale slowly decelerate it back down.
• Change sides.

Exercise: BRIDGING WITH THE FOAM ROLLER

• Place the foam roller perpendicular to your mat and sit in front of it.
• Lie down on your back and place the roller under your feet.
• The roller should be at the arch of the foot.
• The feet should be hip distance apart and parallel.
• Eyes are to the ceiling and the arms are beside the body.
• Exhale and start to peel the spine off the floor starting at the tailbone.
• The roller should stay still as you roll up.
• Stop at the top of the shoulders.
• Make sure there is no weight on the neck.
• Hold and inhale.
• Exhale and slowly start to peel down again from the top of the spine until you return to the starting position.

To add on hold the position at the top and try to float one foot a few inches off the roller and set it back down.

• As you lift the foot no change should occur in the spine and pelvis.
• Change feet and when finished slowly roll down.

To advance even more you can hold at the top, float one foot up and extend the leg out at an angle or up to the ceiling.

• Again, the spine and pelvis should remain the same as you extend the leg.
• Gently bring the leg back down and change sides.
• When finished slowly roll down.

Exercise: TIGHTROPE BALANCE ON HALF FOAM ROLLER
Place a sticky mat and a half foam roller on top and parallel to the mat a few feet from the wall. You want it close enough to the wall that if needed the fingertips can touch and help steady you. First try this balance exercise with the flat side down and then progress to the flat side up.

• Carefully stand with one foot in front of the other.
• Hold the position with the legs long and arms hanging by your sides, extended out to the sides or extended out in front of you.

Add a squat.

• Keeping your center inhale, bend the knees and come into a squat position on the tightrope.
• The back heel may lift a bit.
• Exhale and slowly extend back up.
• Do 2 to 4 reps.
• Gently come off and change sides.
• Don’t be surprised if one side is easier than the other.

Exercise: SKIER ON THE HALF FOAM ROLLERS
Place a sticky mat and two half foam rollers one beside the other about hip distance apart on the mat.
Have a wall nearby or a gondola pole to help steady you as you step onto the half foam rollers and find your center.
Eventually you want to be able to do the balance without the wall or pole.

• Hold this position with straight legs and eyes to the horizon for 2 to 4 breath cycles.
• To advance you can add arm movement.
• Keep the body upright and centered, inhale and slowly sweep the arms up to shoulder level.
• Exhale and slowly bring the arms back to your side.
• Try to do 4-6 reps keeping optimal form and balance.
• To add on further add a squat.
• Inhale, bend the knees and hinge the torso slightly forward.
• Exhale, press into the feet and slowly stand up.
• Do 4-6 reps.
• To add on here, hold the squat for 20 to 30 seconds with optimal form and balance.
• Gently return to straight legs.

Part one of two posts on performing balance exercises using a full round foam roller or a half round foam roller.  Beginners may wish to start with a half round and then progress into the full round after building strength and improving balance.  Choose between the 18″ Round Foam Roller or the 36″ Round Foam Roller.  Enjoy the first four exercises and all of their variations and then come back next week for Part Two.

Balance and Stability Exercises on the Foam Roller: Part 1

One of the best ways to grow old with grace, keep us agile and prevent falls is to practice balance and stability exercises.   Working on balance and stability can help us maintain optimal alignment and balanced musculature.  One of the best ways to do this is on our Foam Roller!  If you find using a regular foam roller is too challenging or you feel that it is not safe try starting off with a half foam roller which will provide more stability.  The half foam rollers are flat underneath and round at the top so balance isn’t as challenging.  For many of these exercises, it is an excellent idea to have a wall near by to help you balance.  Start by putting as much pressure as you need with the hands on the wall.  As you get more experienced with the balance exercises you can start to lighten your touch and one day take the hands all the way off!

Exercise:  STANDING BALANCE ON THE FOAM ROLLER
For more stability have a sticky mat under your foam roller.

• Stand facing the wall.
• The foam roller should be in front of you parallel to the wall.
• Place your fingertips on the wall to balance and carefully step on the roller one foot at a time.
• The arch of your foot should be on the roller.
• Hold for 3 to 4 breath cycles trying to equalize your weight and find your center .
• Eventually with both feet on the roller you want to lighten your touch on the wall until you no longer need the support.

Now add on:

• Add squats on the foam roller.
• Use the fingertips on the wall again to help you balance.
• Inhale and bend the knees so the kneecap is pointing towards the wall.  Don’t bend so deeply that the knees jut past the toes.
• Make sure the eyes stay at the horizon and the chest stays open.
• NO slumping.
• Exhale and slowly rise back up straightening the legs.

Now add on:

• To add on you can try to float one foot up at a time.
• Please use your light touch on the wall to help you balance.
• Be sure that you are not slumping or collapsing into your standing leg.
• You should imagine your standing leg as a very straight, sturdy tree trunk.
• Start this exercise by just floating the foot a few inches off the foam roller.
• When you become more adept bring the knee higher.

Exercise:  CRESENT POSE ON THE FOAM ROLLER
For more stability, place a sticky mat under your foam roller.

• Stand facing the wall.
• The foam roller should be in front of you parallel to the wall.
• Place your fingertips on the wall to balance and carefully step your right foot onto the foam roller.
• Scoot your left foot back so you are able to come into a lunge position.
• You should be on the ball of the back foot with the heel lifted.
• Make sure the feet are not one behind the other but that there is space between the feet like they are on railroad tracks.
• When beginning this exercise keep the fingers on the wall and hold for 3 to 4 breath cycles before you change sides.
• Once you become more experienced try to lighten the hands, take them off the wall and ultimately (very advanced) bring the straight arms up beside the face with the fingertips pointing to the ceiling.

Now add on:

• To add on you can try to keep the roller still while  lengthening and bending the front leg.
• Again, it’s best when you begin this exercise to keep the fingers on the wall.
• When you become more adept you can try taking the hands off and lifting the arms above the head.  (very advanced!!)

Exercise:  PLANK TO PUSH UP WITH THE FOAM ROLLER
For more stability, place a sticky mat under your foam roller.  The foam roller should be perpendicular to your mat.

• Start on your knees in front of your foam roller.
• Place the hands a bit wider than shoulder distance apart.
• Depending on what feels best for the wrist, the fingers can be pointing to the front or they can be angled in towards each other just a bit.
• Inhale and start to bring the straight legs behind you, the hips should stay down and you should be pushing away from the roller so that the shoulder blades stay apart.
• In this straight plank position do 3 to 4 breath cycles.
• Gently release and sit into a child’s pose to rest.

Now add on:

• To add on:  come back into the plank position.
• Inhale and bend the elbows out to the sides of the room.
• The bend should be small and there should be no changes in the position of the head, spine , pelvis or legs.
• Exhale and slowly rise back into the starting position.
• Do 3 to 4 reps and then rest back into child’s pose.

Exercise:  ARM OPPOSITE LEG ON THE FOAM ROLLER
For this one you need two regular sized foam rollers (*Note: consider 18″-36″ rollers, depending on the width of your shoulders and hips as this is the distance you will be resting your hands/knees).  This exercise will have the most balance challenge so it is a good idea to use a sticky mat under your rollers and consider using half foam rollers to make the exercise more doable.

• Place two foam rollers down one in front of the other, perpendicular to the mat.
• Start kneeling behind your two foam rollers.
• Place one knee at a time on the roller closest to you.
• Make sure the knees are just hip distance apart.
• Place the hands one at a time on the front roller.
• Make sure the hands are only shoulder distance apart.
• Holding a neutral spine and pelvis take 2 to 3 breath cycles.
• To add on:  try lifting one leg at a time and then one arm at a time trying to keep your balance and the squared position of your hips and shoulders.
• To advance even more:  try lifting one leg and the opposite arm while keeping your balance and squared position of your hips and shoulders.

Join us next time for Part Two of Balance and Stability on the Foam roller.

Half round foam rollers are a great way for beginners to begin incorporating balance and stability exercises into their workouts.  Depending on the exercise itself, you could either place the flat side or the rounded side to the floor.  The flat side to the floor is the most stable position.

Here are just three exercises you could do with a Half Round Foam Roller.  When performing exercises with a roller under your spine or stomach lengthwise, a 36″ half round foam roller would be best.  In others, when you are placing a roller under your hands or feet, you could use one or two 12″ half round foam rollers.

Exercise #1

Lie on your back on the foam roller so that the foam roller is under your spine with both your sacrum and head resting on the roller.  Knees bent.  Slowly lift one knee, hold, and return the sole of the foot to the floor and raise the opposite knee.  The closer your feet are to the midline of your body, the more challenging the balance exercise.  Start with arms extended in a T-position with fingertips on the floor for balance, and advance to putting hands on your hips and using your core to keep from rolling side to side.

Exercise #2

Lie flat on your back and rest your feet on the foam roller, legs bent at the knees. Keep the hands at your sides. Now slowly lift your back and hips off the floor forming a bridge. Stay in this arched position for a few seconds and relax. Perform 5-8 reps.

Exercise #3

This is a leg extension exercise using a foam roller. Just lie on your stomach. Place the foam roller under your stomach. Start by lifting your legs upward, extending them straight, toes pointed. You can perform this exercise by extending one leg at a time and then alternating. Perform 10 repetitions with each leg.