Foam rollers do more than massage your sore muscles. They challenge your core work, improve mobility, and mimic a reformer carriage on the mat. Using the foam roller in your Pilates workout will refresh familiar exercises with a fun twist.
Can you use a foam roller for Pilates?
Foam rollers can be used in Pilates. They are typically used during Pilates mat workouts to deepen core strengthening further. Laying on the foam roller or using it under the hands or feet will create an unstable surface to move on—it can roll away, or you can roll off it!
To keep your roller from going rogue, your muscles will be challenged to work more intensely, and your mind will be at higher concentration levels. A foam roller can also target in-depth stretching and massaging sore muscles.
Benefits of foam rollers in Pilates
● Increase Joint Range of Motion
Placing the foam roller under the torso, hips, and upper body will allow your body to work in a greater range of motion. For example, laying on the roller with your head at one end and your hips at the other allows the chest and shoulder to open. Your arms will also have more room to open to the back and side. This helps increase muscle flexibility and joint mobility.
● Relieve Muscle Tension and Soreness
Foam rollers are best known for the painfully good deep muscle massage. Rolling various parts of the body can improve blood flow and release tension. Be careful to avoid rolling over joints like the knees and ankles.
● Challenge Strength and Stability
Placing a foam roller under various body parts requires greater strength to stabilize your body. Some exercises will further challenge you to move the roller with precision and control while keeping the remaining parts of your body still. Before attempting this, learn the basic Pilates exercise without the foam roller. When you’re ready for a physical and mental challenge, add the foam roller in!
3 ways to use foam rollers in Pilates 1. Shoulder blade hugs
Set up: Lay down on the foam roller with your head at one end and your hips at the other. Your feet are on the mat, knees bent, and hip-width apart.
Step 1: Reach arms straight up in line with your shoulders, palms facing each other. Imagine wrapping your shoulder blades around the foam roller and opening the chest.
Step 2: Reach your fingers to the ceiling, peeling your shoulder blades off the foam roller. Step: Repeat 5-8x, increasing the range of motion in your chest.
2. Shoulder Bridge Stability Challenge
Set up: Lay on your mat, knees bent, hips-width apart, arms by your side. Feet are on top of the foam roller.
Step 1: Press your feet into the foam roller arms into the mat, and scoop the abs.
Step 2: Lift your hips into the shoulder bridge. Use your hamstrings to stop the foam roller from rolling away!
Step 3: Lower hips down to the mat. Step 4: Repeat 3-5x.
3. Marching
Set up: Lay on the foam roller, head at one end, hips at the other. Knees are bent, feet on the mat. Press your arms into the mat for stability. Scoop the abs toward the foam roller.
Step 1: Using your core muscles, lift one leg to the tabletop position, then lower down. Step 2: Alternate legs, 6x on each side.
Challenge: Start with both legs in a tabletop position. Tap one foot down the mat and lift back up. Switch legs and repeat 6x on each side. Keep your legs in the 90-degree tabletop position the entire time.
Incorporating a foam roller into your Pilates practice is a fantastic way to improve mobility, reduce muscle soreness, and add a new twist to familiar exercises. If you’re ready to try the foam roller in Pilates class, sign up for a class here.