Pilates Foam Roller Exercises

Foam rollers are often used for rehabilitation but they can also be used to aid in your pilates stretching and training. This article will outline a number of exercises that you can perform at home or in the gym to help with your pilates training.

Before you start, you should ensure that you have the right type of foam roller. There are many different shapes, sizes and textures and it is advisable to go for a softer variety if you are going to be using it for a full session of pilates.

Some tips before using your foam roller

• Make an appointment with your doctor before using a foam roller. Tell him or her what you are planning to do and ask if based on your current health it is a good idea to do so.
• Use a form roller after your muscles have warmed up, for example after a short work out.
• It is best to avoid using a foam roller directly on your bones and joints.
• Do not use your foam roller everyday, it is a good idea to use your foam roller on alternative days.

1. Lay your foam roller on your pilates mat vertically and rest your back on it so that it is parallel to the roller. Bend your knees so that you are in a sit up position. Have you hands by your side and slowly bring your head and chest upwards as if you were doing a sit up, exhaling while you do this. Hold for a second when you are in a sitting position and then slowly lower yourself back to the original position.

2. Place your foam roller horizontally at the bottom of your pilates mat. Lie vertically on your left side using your arm to raise your body off the ground, and place your lower leg on the foam roller. Keep your right arm parallel to your body.  Remain still for a couple of seconds until you have your balance and then raise your right leg and hold before bringing it back to its original position.

3. This simple exercise focuses on the glutes and its very easy. Simply sit on your foam roller and roll yourself backwards and forwards using your feet. Do this for about a minute or for as long as you can.

4. Balance your torso on the foam roller in a sitting position. Now bring your arms up from your side into a Y position with your body. Hold this position for 2 minutes, controlling your breathing as you hold you arms high.