While as a Pilates instructor I believe nothing takes the place of the Pilates Reformer or other Pilates apparatus, the foam roller can help you get a similar feeling when you do not have access to the equipment.
WomensHealth.com is also a big fan of the foam roller and says, “it can even be used to mimic some of the same moves done on the Pilates Reformer to tone and stretch muscles and improve posture, giving you that long, lean look.”
Incorporating a roller into your Pilates routine can be not only more challenging, in some cases it can help enable you to perform the exercise, according to PilatesDigest.com.
“Balancing can be difficult because of the small surface area, but the foam roller also helps with modifications for certain exercises, stretching and therapeutic work.”
Below are some of my favorite Pilates exercises on the foam roller.
Scapular Retraction
Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Make sure your shoulders are not hunched close to your ears.
Your head should be a natural extension of your spine.
Extend both arms up to the ceiling, palms facing towards each other.
Breathe in, reaching both arms towards the ceiling, while keeping them straight, allowing shoulder blades to come off the roller.
Breathe out as you push your shoulder blades back towards the roller.
This will allow you to avoid leading with the shoulders in subsequent exercises.
Repeat 6-10 times
Abs Bracing on Roller
Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Bring your hands behind your head cradling your head, not forcefully pushing it.
Inhale to prepare and begin to exhale, pull your navel in toward your spine and gaze down toward your navel.
Think about creating the letter “C” with your body.
Breathe in again deeply as you lower back down.
Repeat 10 times.
Modified Hundreds on Roller
Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Lengthen your spine as you curl your head forward, again creating the letter “C” with your gaze at your navel.
Extend your arms straight out a few inches off the floor and shoulders away from the ears.
Hold this position and slightly pump your arms up and down in a repetitive movement.
Inhale for 5 counts then exhale for 5 breaths counts.
Repeat this exercise 10 times for a total of 100 breaths.
When finished, slowly pull your knees into your chest.
Leg Circles on Roller
Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Make sure your shoulders are down and away from your ears.
Contract your abdominals, by pulling your belly button in toward your spine.
Extend one leg toward the ceiling.
Use control as you open the leg out and then sweep it around in a small circle back to center.
Be sure to keep your shoulders and pelvis level.
This is more important than extending the leg fully or making big circles.
It is in keeping the pelvis stable that your abdominals get their workout. Your body should not be rocking and rolling on the roller.
Roller Roll-Ups
Lie on your back lengthwise on the roller with your knees bent and legs pressing together, feet flat on the floor.
Squeeze your adductors (inner thighs) in tightly.
Bring your arms overhead just over your shoulders and then down towards your chest. When they get to chest level begin to inhale as lift your head up and forward.
The modified roller roll-up happens in this particular cadence:
Lift your chin to chest,
Lift your chest to ribs,
Curve as you lift your ribs over your stomach.
Exhale as you as you pull your navel deeper towards your spine.
Inhale to prepare, pull the navel in even further and reverse the movement as you articulate that spine back down on the roller, one vertebrae at a time.
Sources:
“Foam Roller Fun – PilatesDigest.com.” Pilates Digest. Web 29 August 2014.
http://www.pilatesdigest.com/foam-roller-fun
“Fitness Foam Rollers - Womenshealthmag.com.” Women’s Health Magazine. Web 29 August 2014.
http://www.womenshealthmag.com/fitness/foam-roller-abs
Reviewed September 1, 2014
by Michele Blacksberg RN
Edited by Jody Smith