Rounded Side Down - Advanced Once the skater has mastered all of the above exercises with the flat side down, the rounded side of the foam roller can be placed on the floor with the flat side up.
Place flat side of roller down, progress to rounded side up when skill increases. Position: Sit with buttocks on top on the roller, knees to chest & arms stretched out to sides of your legs. Action: Extend your legs out while your upper body leans back, hold, then bring knees to chest and repeat. Repetitions: 8-10 reps & 2 to 3 sets. Sit in a yoga mat to prevent sliding off the foam roll. Rational: advanced core control
Place rounded side of roller down. Position 1: Hands on the floor and right foot on the roller with the left leg extended parallel to the floor. For your second set, place left foot on the roller and right leg is extended. Position 2: Right hand on roller, left hand on the floor, both feet on the floor. For your second set, place left hand on the roller and right hand on the floor, both feet on the floor. Action: Maintain a neutral spine while pulling your navel to your spine, lower your chest to the floor until your elbows are at a 90 degree angle. Straighten your arms and repeat. Repetitions: 15 to 20 reps & 2 to 3 sets Rational: increases shoulder / hip stabilization and core strength.
Debbie Pitsos and Kat Arbour October 2003