MASTER CLASS

Squeeze foam roller into workout

Joey Edwards has to clench his core to maintain form while he rocks his ankles forward and back and his elbows make the foam cylinder roll in the Foam Roller Plank.
Joey Edwards has to clench his core to maintain form while he rocks his ankles forward and back and his elbows make the foam cylinder roll in the Foam Roller Plank.

— Foam rollers have become popular pieces of equipment for fitness enthusiasts. Whether you’re into running, strength training or yoga, these squishy cylinders can provide some benefits.

This week, I’ll discuss some of these benefits and introduce a new exercise highlighting the versatility of the foam roller.

Foam rollers have been used for years by physical therapists and athletic trainers, but only recently have they made the full transition into commercial fitness.

Typically, the rollers are made of semi-soft material and are shaped like a cylinder. They can be found in lengths, widths and heights so varied it’s almost possible to find a custom-fit roller for each application.

Initially, most people used foam rollers as a means of muscle massage. Those involved in endurance sports such as biking, running and swimming used foam rollers to relax tight muscles before and after competition. This application usually involves resting a body part on the foam roller and moving forward and back along the belly of the muscle for a massaging effect.

Even if you’re not an endurance athlete, this feels pretty good. Try it sometime.

While the massaging roller is still popular, fitness professionals have found many more ways to use the foam roller. Core exercises adapt readily to foam rollers simply because they provide an unstable surface. No matter which body part you place on the roller, it will be unbalanced.

As is the case with a lot of other core exercise equipment (Swiss ball, medicine ball, balance boards), the foam roller will force the core muscles to contract to maintain balance.

For those who’ve run out of ideas on the Swiss ball, the foam roller might offer just enough variation for your exercises to again become challenging. You can stand, sit or lie on the foam roller depending on which muscle groups you’re trying to address. And then more resistance can be applied to increase difficulty.

One of my favorite reasons for using a foam roller is that it’s light and small. It’s totally portable and can turn a ho hum outdoor workout into a killer ab-blasting session. In fact, this week’s exercise is a perfect example of foam roller utilization to impart additional difficulty to a standard exercise. The Foam Roller Plank will certainly challenge people of all fitness levels.

1. Place a foam roller on the floor sideways so it’s parallel with your shoulders.

2. Bend your elbows to 90 degrees and place the center of your forearms on the foam roller shoulder-width apart.

3. Extend your legs behind you so your body is fully outstretched with only your feet and the foam roller touching the floor. Brace your abdominals in this planking position.

4. Push forward a few inches by using your toes to press so the foam roller rolls a little.

5. Roll back to the starting position.

6. Continue this pattern for 12 rolls while maintaining a solid plank by tightening the abdominals.

This exercise is a great way to become familiar with the foam roller by trying an exercise you’re likely familiar with. You’ll come up with all sorts of other ideas for working foam into your fitness plan. Enjoy!

Matt Parrott has a doctorate in education (sport studies), a master’s in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

ActiveStyle, Pages 28 on 06/25/2012

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