Uses for Half-Round Foam Rollers
- Placing the half-round foam roller flat side up provides the ideal platform for balance training. Stand on the flat surface with one or two feet, and advance to balancing while performing upper-body exercises. The unstable surface not only provides a challenge to maintain proper strength-training posture, but it also adds a degree of difficulty for the lower body and core to stabilize the body in this position. For novice exercisers, balance training may begin with the roller positioned round side up.
- The core is engaged in all exercises performed while standing on the half-round foam roller regardless of flat or round side up. For isolated core exercises, begin with the roller round side up. Traditional abdominal exercises such as crunches and bridges may be performed by lying with the roller positioned vertically under the spine. Moving to a flat side up position, perform a plank with the hands or feet on the flat surface. The unstable surface will provide additional challenge to this exercise.
- Using the unstable surface of a half-round foam roller during lower-body strength-training exercises will add difficulty and challenge the body differently than when on a flat surface. Exercises such as squats and lunges may be performed by placing the feet on the flat side of a foam roller. Begin with a foam roller under just one foot, and progress to having both feet on the unstable surface. Hip raises may be performed by lying in a bridge position with the feet on the flat side of the foam roller, progressing to single-leg hip raises for additional challenge.
- Aside from traditional upper-body strength-training exercises being performed while standing on a half-round foam roller, the roller can be used under the hands during pushups. Start by completing pushups with both hands on one foam roller's flat surface. Progress to using the foam roller under only one hand, with the opposite hand on the floor; then move to placing a foam roller under each hand. Pushups performed in this sequence will increase in difficulty and challenge the core to stabilize the entire body.
- Foam rollers create unstable surfaces in which to complete a variety of exercises. Each exercise should first be mastered in a closed-chain environment, whether it is on the floor or using strength-training machines, before moving to an unstable surface. Heading this warning will reduce the risk of injury and increase the chance of success in incorporating the half-round foam roller into a fitness regimen.
