If you asked me to choose my favourite Pilates prop, it would probably be the foam roller. It’s incredibly versatile, easy to use and not expensive to buy. In many of my Pilates classes I offer the option to work on a foam roller, to help improve strength, coordination and control. But it can also be used to warm up before or cool down after a class.
Foam rolling can help relieve muscle tightness, soreness, and inflammation, and even help increase your range of motion. When used during a Pilates class, it can help improve your core strength and stability, helping to exercise difficult-to-reach muscles. Using a roller in Pilates will help you to access the deepest abdominal fibres, which are so important but can be difficult to target in other abdominal work. It will also help you exercise safely particularly if you’re recovering from an injury.
Rolling out your muscles regularly helps to release tension in the body, work out knots and remove physical restrictions through massage. Foam rolling is also an effective way of restoring health to the body’s connective tissues (fascia). Sitting still all day at your desk makes the fascia become compressed and stiff. This can lead to movement restrictions and pain – but practising foam rolling regularly can help combat these issues.
If you suffer with achy shoulders or a sore lower back, using the foam roller can be a good way to ease niggling aches and pains in these areas.
Besides using a foam roller during a class, you can also give yourself a great massage using the roller. Simply sit or lie on the floor and place the foam roller under the part of your body you want to work on – like your hamstrings. From there, slowly move up and down and allow the foam roller to roll underneath you. Use the pressure of the foam roller to massage you, pausing a little longer on any spots you feel need releasing.
If you’re new to foam rolling, start with light pressure and build up as you get used to it. You may find it painful at first, particularly if your muscles are tight. To adjust pressure, reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calf muscle, use your arms to help support your body and take some of your body weight off the roller.
Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.
Many people find foam rolling to be relaxing. Rolling out the tightness in your muscles may help you feel less tense and calmer as a result.
Although foam rollers come in lots of shapes and sizes, as well as different densities, I generally prefer the 90cm smooth rollers for Pilates. They are incredibly versatile, easy to get hold of and not very expensive for home practice. Finally, doing a roller based Pilates class will help you get your equipment fix when you can’t go to the studio!
See you on the mat.
Jo
I love the roller
Must start rolling muscles but it is often very uncomfortable so it’s easy to say ‘ I will do it tomorrow.’ great blog!
I loved my first attempt with the roller. Let’s see if I still feel the same next week 😄
It’s a love hate relationship
love it too!