Now that you have a little bit of experience with the passive releases we did on the foam roller in the last post, let’s continue to layer on. You want to remember that you are always trying to find or keep your mid-line while you are performing these foam roller exercises. You are trying to keep your neutral spine and pelvis as you move through the arms and legs. All of your core musculature (transverse abs, pelvic floor, multifidus, and psoas major) are working 100% to keep the spine still and neutral. If you have a hard time keeping your center and if the spine and pelvis are shifting, just keep your range of motion very small.
Here are some more lengthening and opening exercises to help create stability and mobility in the upper back and shoulders.
Exercise: ARM CIRCLES WITH THE FOAM ROLLER
• Your foam roller should be parallel and placed center on your mat.
• Sit at the end of your roller with feet on the floor and the knees bent.
• Use your hands to guide yourself down on the roller.
• Make sure that the head to the tailbone is supported by the roller.
• If the chin is pointing toward the ceiling and the back of the neck is compressed, place a folded towel or small pillow under the head to lengthen the back of the neck and bring the chin toward the chest.
• In this beginning position, you should find your center where you feel equally balanced on the roller.
• The arms are on the floor beside the roller, the knees are bent and feet flat on the floor.
• Keep the spine centered, eyes to the ceiling and feet firmly planted as you hover the arms just a bit off the floor.
• Inhale and bring the straight arms back so they hover over the face.
• Exhale, open the arms to the side (turn the palms up) and return the arms to the side of the body with the palms down.
• Do 4 to 6 reps and change directions.
• Inhale and turn the palms to the ceiling, circling the long arms back and up so the fingertips point to the ceiling.
• Exhale and slowly (imagine you are pressing down through water) bring the arms to your side and back to the starting position.
• Do 4 to 6 reps.
Remember as you circle the arms from the shoulder, you are trying to keep the bones of the spine and pelvis still: no shifting in the bones.
Exercise: TOY SOLDIER ON THE FOAM ROLLER
• Start in the same beginning position as the previous exercise.
• Hover the long arms just a few inches off the mat.
• Keep both arms super straight and shoulders away from the ears throughout the exercise.
• Inhale and bring the left arm above the face or next to the ear if you can hold the spine/pelvis neutral.
• Feel as if you are pulling yourself apart with the inhale.
• Exhale and slowly scissor the arms past each other.
• The right arm will travel toward the head and the left arm toward the feet.
• Hold and inhale.
• Exhale and slowly scissor the arms past one another.
• Feel how the abdominals have to stabilize you as the arms pass each other.
• Do 4 to 6 cycles and then bring the arms to your side to rest
Exercise: THE W STRETCH WITH THE FOAM ROLLER
• Start in the same beginning position as the previous exercise.
• Remember to keep the shoulders away from the ears as you work through this exercise.
• Bring the arms up into a W position with the palms facing the ceiling and the elbows dropped below the shoulders.
• Inhale and straighten the arms out to a high, wide V on either side of the head.
• Exhale and bend back to your W position.
• Do 6 to 8 slow reps
Exercise: THE TWIST ON THE FOAM ROLLER
• Start in the same beginning position as the previous exercise.
• Remember to keep the shoulders away from the ears and make your range of motion small.
• Lift the straight arms up with the fingertips pointing toward the ceiling.
• Inhale and bring the hands and eyes to the left as the knees drop a bit to the right.
• Exhale and slowly bring everything back to the center.
• Inhale and bring the hands and eyes to the right as the knees drop a bit to the left.
• Exhale and slowly bring everything back to center.
• Alternate 6 to 8 times.
• To finish, come back to the center, bring the arms to your side, and rest them on the floor.
• To come off the roller, rock off to one side using your hand to guide you.
• Once you are on the floor, you should be lying on your side with the knees bent.
• Use the top hand and arm to push you up into a seated position.
We hope you enjoy these tips and exercises! Let us know what you thought below.
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