I just bought myself a new foam roller last week as I had to leave my old one behind in the UK. It’s so exciting to get back on it! I just wanted to share some of my favourite tips for doing supine work (lying on your back, as above) on a foam roller. You can do loads of exercises in this position- curling, lifting one leg at a time, lifting your arms off the floor while one leg is in the air, the sky is the limit! But before you jump in there check out these tips first:
1. Alignment, alignment, alignment!
Before attempting to do any supine stability work on the roller check to make sure you are properly aligned. This can be hard without a teacher but the roller actually makes it a lot easier- if you feel really off balance you are probably misaligned. Check your feet are lined up against the end of your mat, and shift around until your spine is completely straight on the roller.
Visualize your core muscles squeezing you down onto the roller. This includes the front and sides of your torso. Make sure you keep shoulders and neck relaxed, don’t tense everything when you squeeze, just your core muscles.
When moving your legs, make sure you stay long and lengthened. It’s tempting to try to curl into your centre when doing crazy unstable things, but practice holding your body long and confidently. You will actually have more success with stabilizing if the muscles can contract properly out there!
Have you used a foam roller for stability work? Let me know what you like about it!
Diane Archer, Pilates Instructor from the UK now living back in Canada. Blog of tips, thoughts, home challenges.