Balance helps keep us stay upright and allows us to walk, run, skip and jump-and move in general-without falling.
One of our favourite ways to challenge balance is with a foam roller. Many use the foam roller for myofascial release – a technique likened to self-massage. At Body Harmonics, we us it in creative ways to challenge balance and core.
Check out the class plan below.
Supine (lengthwise on roller)
Pelvic Tilting x 4
Pelvic Rotation x 4
Sagittal Arm Arcs x 4
Lateral Arm Arcs x 4
Breathing + Inner Unit Activation x 4 or x 6
Hip Fold x 4 each side
Abdominal Curl x 4
Abdominal Curl + Hip Fold x 4
Hip Fold + Abdominal Curl x 4
Slip off roller to one side and place it horizontal across mat. Lie on back with knees bent and feet on roller.
Supine (roller horizontal under feet)
Neutral bridge x 3
Articulating bridge x 3
Roll roller away to stretch legs long; keep ankles on roller. Reach arms up to sky and roll up to sitting.
Roll up (with ankles on roller) x 3
End in the seated position
Roll roller toward body and then sit on it horizontally.
Seated (roller horizontal under pelvis)
Spinal extension x 3
Spine Twist x 3 each side
Saw x 3 each side
Spine stretch forward
Bend knees and turn over to lie face down; stretch arms long by ears and place top of forearms on roller
Prone (roller under hands)
Mini swan x 3
Swan x 2
Swan with elbow flexion + extension x 2
Come up to quadruped and do cat/cow x 3; hands can be on roller or not.
Then, move roller down under ankles.
Knee hover with hands on roller x 3
Cat/cow x 3
Hip glide forward and back x 3
Plank with forearms on roller x 1
Knee hover to plank to knee hover – hands on roller x 3
Crawl forward to get ankles off roller and roll up to tall kneeling.
Kneeing (no roller)
Side bend x 3 each side
Kneeling saw x 3 each side
Take roller and place lengthwise on mat; sit at one end with knees bent and feet flat. Stretch arms forward and roll back on to roller.
Hip fold x 3 each side
Sagittal arm arcs x 3
Lateral arm arcs x 3
Breathing and settling into roller.
Slip off roller once more to lie on mat and feel the release of the paraspinal muscles along both sides of the spine.