Foam Roller : Targeting Serratus Muscles with Pilates

HOW TO Target Serratus Muscles with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


The serratus exercise in this video helps to work the serratus muscle which runs from the ribcage to the back.  A short 1 1/2 minute video to strengthen and stabilize the core.

Find your 36″ Foam Roller here.  These are high density foam rollers that will maintain their resiliency and shape for a longer period of time as compared to the white open-cell foam rollers also available on the market.

Foam Roller : Pilates Movement The Swan

HOW TO do The Swan with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Here’s how you can do the Pilates move called the “Swan” while using a foam roller.

There are several kinds of Foam Rollers that you can find in our store – 18″ vs 36″, and textured or non-textured. Currently we only sell high density foam rollers because they are more durable and hold their shape longer.  You can find our selection of Foam Rollers on our Fitness Page.  These items are very versatile and can be incorporated into a variety of both Pilates and general fitness exercises.

Foam Rollers : Massage & Release

HOW TO do Massage and Release with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Foam Rollers are available at our store – available as a 36″ high density foam roller or an 18″ high density foam roller.  The next few weeks will cover a number of exercises for these versatile rollers.  Foam Rollers can be used to release tension and overworked muscles or also as a prop to add challenge to your fitness, Yoga, or Pilates routines.

Foam Rollers for Myofascial Release and Massaging Tight Muscles

by Elizabeth Quinn

Use a Foam Roller
Photo � E. Quinn

Foam rollers offer many of the same benefits as a sports massage, without the big price tag.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.

Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group.

How to Use a Foam Roller for Myofascial Release

Using a foam roller is simple, but working some areas may take a bit of practice and some body contortion. You start by finding a relatively open area with some floor space. Position your body with the area you want to work on top of the foam roller. Your body weight creates the pressure that massages and releases tight spots in the fascia. You control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed. It’s helpful to try a variety of positions and see what works best for you.

Tips for Using a Foam Roller

* Always check with your doctor before using a foam roller for myofascial release.

* Perform foam roller sessions when your muscles are warm or after a workout.

* Position the roller under the soft tissue area you want to release or loosen.

* Gently roll your body weight back and forth across the roller while targeting the affected muscle.

* Move slowly and work from the center of the body out toward your extremities.

* If you find a particularly painful area (trigger point), hold that position until the area softens.

* Focus on areas that are tight or have reduced range of motion.

* Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.

* Stay on soft tissue and avoid rolling directly over bone or joints.

* Keep your first few foam roller sessions short. About 15 minutes is all you need.

* Rest a day between sessions when you start.

* Drink plenty of water after a session, just as you would after a sports massage.

* After a few weeks you can increase your session time and frequency if you choose.

* Do not use a foam roller without your physician’s approval if your have any heart or vascular illness or a chronic pain condition.

Foam Roller : Yoga

HOW TO do Yoga with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching, Yoga


Peggy warns us that she moves fast through these poses, and she does. In just under 5 minutes, she’ll give you lots of ways to use a foam roller with yoga poses. This is not a video to follow along with, but to watch and learn from. She does not explain how to get into the yoga poses themselves, so I would not recommend this to someone who is not already familiar with yoga. Other than that, have fun!

In this video she is using a 36″ foam roller. We offer two different 36″ long high-density foam rollers at our store. A Hi-Density Foam Roller and a Textured Hi-Density Foam Roller.  High density foam rollers will hold their shape for a longer time.  They’ll also offer more support and resistance during use versus the single-construction white foam rollers.  The textured surface of the Textured Roller will grip hard flooring better so the roller won’t slide out from underneath you (versus “roll”), making it great for those working out on wood floors.