Do you fear your foam roller?
BeachLife Physio • 1 June 2020
Foam Roller Strengthening Exercises
1. The Romanian Deadlift
- Place one flat end of your foam roller on your right foot and place your right hand on the other end, near your hip
- Slightly flex the left knee and then with your right foot off the ground, hinge forward at the hips
- Use your left gluteal muscles to stabilise the left leg and hinge as far forward as comfortable
- Repeat 10 times, and then repeat the process on the left side
- AIM FOR: 2 sets of 10 reps (each side)
2. The Bird-Dog: Roller Edition
- Place a towel over your roller to protect if from your knees
- Knell with your hands underneath your shoulders and both knees on the roller
- While engaging your core, slowly straighten your right arm and left leg, while ensuring you stay balanced on the roller
- Return to the kneeling position slowly, and then repeat with the left arm and right leg
- AIM FOR: 3 sets of 12 (6 each side)
3. Tabletop Heel Taps
- Lay down on your foam roller with the roller running along your spine
- Lift both feet from the floor and have both your hips and knees bent to 90 deg (I.e. tabletop)
- Ensuring your back stays flat on the roller, touch the ground slowly with one heel then return to the tabletop position and repeat with the opposite leg
- AIM FOR: 2 sets of 20 (10 each leg)
4. Scapula Control: Roller Edition
- Place your foam roller horizontally against the wall at approx. chest height
- Rest both of your forearms against the roller and stabilise your shoulder blades by slightly squeezing them together
- Roll the roller up and down with your forearms, ensuring your shoulder blades stay steady and slightly squeezed together
- AIM FOR: 2 sets of 12
5. Single Leg Squat: Roller Edition
- Place one end of your foam roller against the wall at hip height
- Press your hip into the other end of the roller and life the foot closest to the wall up from the ground
- While actively pressing the roller into the wall, perform a shallow single leg squat ensuring that your knee stays over your toes as you do
- Mirror the position and perform on opposite sides
- AIM FOR: 2 sets of 10 (each side)
Pelvic floor physiotherapy FAQs covering pregnancy, postnatal recovery, pelvic pain and incontinence. Available in Narrabeen and Frenchs Forest.
Reduce irritation, not movement Bursitis often flares with repeated irritation or overload. This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery. Avoid prolonged pressure This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods. Simple position changes and added support can significantly reduce symptoms. Settle symptom first, then rebuild strength As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups. Recovery is about building capacity - not just reducing pain.
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