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balance check
Zero in on your stabilizing muscles with this foam roller workout
Jessica Cassity
"The roller is an ideal prop to work on your balance and stabilization, as well as abdominal control and concentration," says Sevenju Pepper, a PhysicalMind Institute-certified Pilates instructor. "The constant shifting will help keep your mind active and your body alert."
The shape and movement of foam rollers can take some getting used to, like much of the equipment used in Pilates. "When lying on the roller, you should be aware of your entire body," says Pepper, who teaches at BodyTonic Pilates Gymnasium in Brooklyn, New York. "Keep your abdominals engaged and work on maintaining a natural curve in your lumbar spine without hyperextending your back. Focus on keeping your muscles active but not tensed or strained-it will be easier to balance if you allow your body to 'melt' around the roller instead of becoming rigid."
Here, Pepper demonstrates some of her favorite exercises: "The leg lifts are great for warming up before a mat class and waking up the abdominals," she says, "and the arm circles and chest opener can help reduce tension." Add the Swan, and you've got a mini full-body workout that can be done in less than 10 minutes.
| Start Position:
Many of these exercises initiate from the same starting place. To get into the correct position, lie lengthwise on the foam roller so that your tailbone is at one end and your head is at the other. Bend your knees so your feet are on the floor and your legs are hip-width apart. Place your arms by your sides with your palms facing down.
Note: When starting out on the foam roller, steady yourself with your hands as you slide onto the roller. As your core strength increases, try sitting at one end of the roller and rolling your back onto it, one vertebra at a time, without using your hands. This requires complete core control and is a sure way to wake up your abdominals before beginning the workout. |
Start Position |
| Arms Up and Down:
From the start position, inhale and reach your arms up and overhead, keeping the abdominal connection so your back does not arch off the roller. Exhale as you reverse the arc, reaching your arms back by your hips. Try to keep your shoulders down as your arms lift overhead. Allow the roller to massage the muscles between your shoulder blades. Do 4 times. |
Arms Upand Down |
Knee Folds:
:Get into the start position and press your palms into the mat for stability. Using your abdominals, lift your left knee directly over your left hip, bringing your calf parallel with the floor. Work deep in the abdominals to maintain a neutral pelvis, making sure the back is not overly arched or flattened, and relax your shoulders and neck. Lower your leg with control and repeat with the other leg. Alternate legs, doing 4 sets. |
Knee Fold |
Swan:
Lie on your stomach with your arms extended overhead. Place the roller under your forearms, halfway between your elbows and wrists, with the palms facing each other, fingers extended. Rest your forehead on the mat. Draw your shoulders away from your ears. Press your pubic bones into the mat and lift your abdominals up toward your spine. Gently squeeze your inner thighs together and try to keep the heels touching. |
Swan |
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