Balance & Stabilization Training Zone!

Foam Roller Balance Training Exercises

Balance training with foam rollers is economical, fun and challenging! Both round and half round foam rollers can be used for balance training. The half round versions can be used with the flat side down as a starting point. You can then progress to half round rollers with flat side up and then round rollers.

General Guidelines

1. If appropriate, train without shoes. There are many sensitive receptors in the feet. They can give tactile (touch) feedback to the nervous system about joint position.

2. Keep in mind general cues for training posture and balance:

• When doing bending activities use as many joints as possible to decelerate the body
• Keep your core tight while balance training on foam rollers
• Always keep as many joints as possible lined up when performing all activities
• All exercise recommendations should be mastered on a stable surface before moving on to foam rollers

3. The exercise recommendations are grouped by theme/activity and have a basic/advanced version listed.

4. These recommendations are intended for healthy individuals and should not be used as treatment for injuries unless prescribed by a health professional.

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(includes self-myofascial release techniques)

All Fours Balance Exercise

  All Fours Balance Exercise - Half Round Roller

• Get down on "all fours" using two, 3' half round foam rollers with flat side down.
• Raise one arm or leg and maintain balance.
• As you progress, try raising one arm and the opposite side leg at the same time (Fig. 1).
• For additional difficulty, use round foam rollers (Fig. 9 & Fig. 10).

All Fours Balance - Round Roller 1 All Fours Balance - Round Roller 2

  Squat or Reach with Half Round Roller
   

Squat or Reach with Half Round Roller

• Using a 3', half round roller, stand with one foot in front of the other and perform a squat or reach.
• First try it with the flat side down, and then progress to flat side up (Fig. 2).

Medicine Ball Throw

• Standing on a 3', half round foam roller, throw a medicine ball overhead into a brick or concrete wall trying to maintain balance (Fig. 3).
• Stand close enough to the wall (1-2 feet) that the ball returns back overhead.
• Rebound and immediately throw the ball again, continuing to throw and catch overhead.

  Medicine Ball Throw

Two Half Round Roller Balance

• Stand with each foot on a 1', half round roller and stabilize (Fig. 4).
• A squat or reach can also be performed (Fig. 5).
• Start with flat side down and then progress to flat side up.

Two Half Round Roller Balance Two Half Round Roller Squat

  One Foot Balance

One Foot Balance

• Stand on a 1', half round foam roller and stabilize with one foot (Fig. 6).
• Start with flat side down and progress to flat side up.

Supine Leg Raise

• Lie down on a 3', round foam roller with both feet on the ground and stabilize (Fig. 7).
• Raise one leg while continuing to maintain balance (Fig. 8).
• The same exercises can be done using two 3' round rollers for greater stability – this allows you to raise both legs off the ground (Fig. 11).

Supine Leg Raise 1
Supine Leg Raise 2
Supine Double Leg Raise

Supine Arm/Leg Rotation

• Lie down on two 3' round rollers and raise both legs (Fig. 11).
• Rotate arms and legs in opposite directions trying to stabilize (Fig. 12).

Supine Arm/Leg Rotation

Foam Roller Push-Up

• While kneeling on a 3', half round foam roller, perform push-ups with each hand on a 1' round roller (Fig. 13).

Foam Roller Push-Up

Assisted One Round Roller Balance

• Begin by standing on a 3' round roller while placing both hands on a wall or holding on to a chair (Fig. 21).
• When that becomes easy, remove one hand from the wall or chair (Fig. 22).
• Then, remove both hands and maintain balance (Fig. 23).

One Round Roller Balance Progression

One Round Roller Balance and Squat

• Stand on a 3' round foam roller with both feet and stabilize (Fig. 15).
• When mastered, try performing a squat (Fig. 16).

One Round Foam Roller Balance and Squat

Two Round Rollers Balance and Squat

• The previous exercise can be done using two 3' round rollers underneath each foot (Fig. 17 & Fig. 18).
Use caution when trying this exercise.

Two Round Rollers Balance and Squat

One Foot Round Roller Balance

• Stand on a round roller with one foot and maintain balance (Fig. 19 & Fig. 20).

One Foot Round Roller Balance

One Round Roller Balance and Dumbbell Press

• While standing on a round foam roller, perform an alternating dumbbell press.
• Press with one arm as you lower the opposite (Fig. 24 & Fig. 25).

One Round Roller Balance and Dumbbell Press