About Foam Exercise Rollers
One of the most progressive accouterments to any gym is the foam roller. While used in activities such as yoga and Pilates to promote better balance and core strength, the foam roller is most popular with users who want a relaxing self-massage before or after exercising.
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About Foam Rollers
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Foam rollers are cylinder-shaped devices, the standard size of which is 3 feet in length and 6 inches in diameter. Half-round rollers are also made in the same dimensions and afford new users better stability. Foam rollers cost roughly $10 to $20, depending on the quality and brand. The black Nimbus foam roller with Endurabead foam is considered the top line of foam rollers and is designed for frequent use and heavier individuals.
Foam Rollers in Pilates
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Foam rollers are frequently incorporated into Pilates to make workouts more challenging, as well as enhance a practitioner's balance and core strength. Exercises that frequently use foam rollers are abdominal exercises, in which the practitioner lies on the floor with her back against the roller while performing a series of crunches. Another exercise that incorporates the foam roller is the side plank, in which the practitioner adopts a side pose and places one leg against the foam roller while raising and lowering the free leg. A particularly challenging exercise involves lying on the floor with the base of the spine against the roller while performing "scissor" kicks.
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Foam Rollers in Yoga
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Along with other props such as straps, bolsters and blocks, the foam roller can be incorporated into yoga. It is frequently used by instructors for the beginner to establish balance and core strength and for the more mature yoga student to minimize discomfort and injury and adapt challenging poses into the workout. For example, a foam roller may be used to produce a modified shoulder stand by placing it under the hips of the practitioner before raising the legs so the toes point toward the ceiling. A foam roller can also used to release the vertebrae by placing it under the spine and rocking gently from side to side. The same technique may also be used to release the shoulders.
Foam Rollers in Massage Therapy
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Foam rollers allow those with tight or sore muscles or restricted range of movement to achieve a thorough, relaxing massage by using their own body weight. This is also known as myofascial release. Self-massage incorporating the foam roller can be used to target specific areas of the body such as the posterior hip area, hamstrings, calves, quadriceps and shoulders. These exercises are done on a smooth surface--using a mat to increase stability--by simply applying weight from the specified body area against the roller and gently rocking back and forth.
How to Select a Foam Roller
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When purchasing a foam roller, take into consideration body weight and projected frequency of use. Look for a foam roller with a smooth, fine exterior texture and uniform thickness. Make sure there are no large gaps or that the roller does not appear to have large pores. To ascertain durability, compress the roller to make sure it springs back into shape. First-time foam roller users are advised to choose a softer roller. After balance and core strength are improved, a more durable roller, such as the Nimbus brand foam roller, is recommended.
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