Pilates Foam Roller Exercises

Written by Brett Harrop

Updated: 27 April 2022

The following Pilates Foam Roller Exercises are designed to improve posture, core stability, flexibility and strength. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Ensure you know how to achieve neutral spine and can correctly activate your stabilising muscles (transversus abdominus and pelvic floor) prior to commencing these Pilates Foam Roller Exercises (see Pilates – Before You Start).

Pilates Foam Roller Exercises

To begin with, the following Pilates Foam Roller Exercises should be performed approximately 1 – 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises provided they do not cause or increase pain.

Arm Elevation

Begin this Pilates Foam Roller Exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift both arms so your hands are above your shoulders and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times. A variation of this exercise can also be performed by elevating one arm at a time alternating sides.

Overhead Arms

Begin this Pilates Foam Roller Exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 2). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift both arms over your head and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times. A variation of this exercise can also be performed by elevating one arm at a time alternating sides.

Open Arms

Begin this Pilates Foam Roller Exercise lying on your back with your hands above your shoulders in neutral spine as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lower one arm to the side and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating sides. A variation of this exercise can also be performed by slowly lowering both arms to the sides simultaneously and then returning to the starting position.

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Physiotherapy Products for Pilates Foam Roller Exercises

To purchase physiotherapy products to assist with Foam Roller Exercises click on one of the above links or visit the PhysioAdvisor Shop.

More Exercises

Many Basic, Intermediate and Advanced Pilates Exercises can be performed on Foam Rollers to increase their difficulty level.

For more Pilates exercises and other relevant information click on the following links:

• What is Pilates?
• Before You Start Pilates
• Basic Pilates Exercises
• Intermediate Pilates Exercises
• Advanced Pilates Exercises
• Pelvic Floor Exercises

For Foam Roller Exercises designed to improve flexibility visit:

• Upper Body Foam Roller Exercises
• Lower Body Foam Roller Exercises

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