Have you Tried a Foam Roller Yet?

The foam roller is a lightweight, cylindrical roller designed to help improve balance, flexibility, strength and muscle awareness. As simple as it looks, just one attempt at an abdominal exercise on the roller will convince you of its value.

The roller's shape creates an unstable surface ideal for working on core strength and stability. Exercises performed on rollers not only engage muscles, they keep the mind active. Lying or standing on the roller and performing a variety of exercises stimulates the brain and nervous system. By concentratingon maintaining balance and turning your brain "on" during exercise, typically you'll achieve overload easier and get more gains in the time spent.

Foam rollers can also be used to identify and retrain muscle imbalances. Another use for the roller is to release tight muscles by performing a self-administered massage. The roller can also be used for stretching, especially the chest and front of the shoulder. If you're looking for an inexpensive, effective way to challenge your abdominal and core muscles, look no further.

Who would this appeal to?

The foam roller is good for anyone looking to add variety to core training exercises. Whether the exercises are traditional abdominal curls or Pilates-based exercises, the roller can add a new challenge and improve results. Rollers are also an excellent tool for improving balance and releasing tired, tight muscles. For older adults, rollers may appear more stable and less threatening than large exercise balls. Rollers can be either used as an end-of-the-line exercise or an intermediate step to gain confidence before moving on to the exercise ball. Foam rollers are also great way to stretch at the end of a run or bike ride.

Who would not like this?

Other than personal preference, there are very few physical obstacles for using a foam roller. If you've had a recent back injury and are looking for a maintenance exercise routine, you should check with your physiotherapist for safe exercises.

The learning curve

Since rollers are technically easy to use, the learning curve isn't really based on the roll itself, but rather on the difficulty of exercises you attempt. The key is to begin with the simplest exercises and gain confidence before progressing to more challenging ones. For core strength, start by lying lengthwise along the roller with your knees bent. Place your hands on the floor for balance. Once you feel stable, try alternately reaching your arms overhead while maintaining your balance. To make it more challenging, move your feet together.

For muscle stripping, try lying on one side with the hip on the roller. Slightly press down, roll the roller down to the outside of your leg to about mid-thigh, then back up again. Gently roll this area for five to 10 repetitions. You will start to feel a release in the muscle of the outer hip.To use the roller safely, as well as get the most out of it, your best bet is to meet with a personal trainer or physiotherapist for both a list of exercises and coaching on how to execute them.

The sweat factor

Foam rollers, like other forms of strength equipment, were never intended to produce sweat as running, cycling or other cardiovascular exercises do. That said, in challenging muscles to strengthen or stretch, foam rollers are an excellent tool.

Gear needed

Wear something fitted, such as workout tights, so your clothes won't get twisted up when you exercise.

Where can I learn how to use it?

To get the most from the foam roller, consult with a fitness professional, personal trainer or physiotherapist for a recommended program.

Bottom line

Foam rollers are safe and effective. They're inexpensive and there are lots of exercises you can perform using them. Plus, they work.