A foam roller is a versatile use of equipment that can be used to assist with stretching, strengthening, and balancing exercises. They are lightweight and come in different colors and sizes which makes it easy to use. Here are a few different exercises you can practice with your foam roller. What other activities and exercises can you come up with?
Stretch
- Pec/ Shoulder Stretches
- Lying face up lengthwise
- Lift arms towards the ceiling and circle them around trying to touch the floor
- Pike stretch
- Sit on floor with feet elevate on foam roller
- Reach towards feet keeping legs straight and try to touch your nose to your knees
Strengthen
- Wall Roll ups
- standing with forearms on foam roller against the wall
- Lift and straighten arms above your head keeping pressure against the foam roller
- Wall Squats
- standing with back against foam roller placed on wall
- squat down and stand back up
- Alternating Heel Taps
- lying face up lengthwise
- lower legs to ground, tapping heel
Balance
- Single Leg balance
- Balance foam roller on top of foot and hand while standing on opposite foot
- Hurdles
- Use foam roller to step over forwards or sideways
- Sitting
- Sit on foam roller to challenge balance while reaching across body
Gross Motor Skills
- Crawling
- Roll foam roller with hand while crawling on knees
- Walking
- Carry foam roller in both hands in front of body or overhead
- Kicking
- Stand the foam roller up and kick it down
