Foam rollers

[munchkin16]

I've recently read that foam rollers are really good for increasing flexibility for ballet. I'm thinking of getting one but before I do, does anyone think they work? Apparently you can roll muscles out on it? Also any good brands? Thanks!

[Petunia]

Hi Munchkin,

 

we used the foam roller a lot in Pilates class. Most of the exercises enhanced core stability and also flexibility of the spine. Some exercises are for relaxation of the hips and shoulder joints. I also use the foam roller to “roll out” the abductor muscles and the iliotibial band (ouch).

I think the use of a foam roller beneficial in every respect. Try to get one in a good size so that your spine and head fit on it, length wise, and it should not be soft – the white ones are sufficient and not too expensive. Mine is by the manufacturer Sissel – don’t know if they’re available outside of Germany.

[red]

I'm not sure about flexibility but it feels good - in a painful sort of way - and I feel like it helps my muscles recover from exercise quicker. Mine's a Physioworld make, got it from Amazon, and it seems pretty sturdy.

[drdance]

I got mine on eBay - they're great for massaging out tight spots in muscles but not sure about increasing flexibility

[Fiz]

Thanks, Red! I have just ordered one.

[Guest]

i have one and theyre good for massaging out muscles but i dont think they help with your flexibility at all really  xx

[Guest]

I've also been testing this theory and it has helped my flexibility a lot! It's really helped to relax and lengthen out my muscles which has helped greatly with splits and over splits:) I've also found a great exercise for back strength and flexibility that I've just started so this will hopefully improve:)

[Thecatsmother]

I have found one exercise that has most definitely improved upper back mobility using a foam roller. It may be I was tight in that area but I did it a lot when non weight bearing through injury and my back bends are noticeably more mobile. It's good for the core as well. Will try and find a link for it rather than using words to describe.

[drdance]

I have found one exercise that has most definitely improved upper back mobility using a foam roller. It may be I was tight in that area but I did it a lot when non weight bearing through injury and my back bends are noticeably more mobile. It's good for the core as well. Will try and find a link for it rather than using words to describe.

Yes please! I've always had a stiff back and tried loads of different things. Even physios (sports rather than dance mind you) have been amazed at how stiff my back is compared to the flexibility I have everywhere else!

[taxi4ballet]

The only time I have ever seen anyone use one, it was a cut-down bit of one of those woggle things people use for swimming.

[aussie ballet mum]

Our physio. Suggested we get a long roller particularly for flexibility.

So it is definitely one of its uses.

[Ja Sm]

There seem to be lots of these on the market. Can anyone advise on a tried and tested style for a 15/16 year old dd and where to buy? Thank you.

[anondancer_15]

this is the one i have and i love it, though you may be able to find cheaper than this, if you just search 'foam roller' on amazon quite a selection come up! https://www.amazon.co.uk/dp/B00PR7DCIS?psc=1 

 

i would also recommend trigger point pilates.

 

i believe you can also get them in tkmaxx  

[taxi4ballet]

I've seen professional dancers using what looked like cut-down bits of swimming noodles.

[Jan McNulty]

I've seen professional dancers using what looked like cut-down bits of swimming noodles.

 

What the heck is a swimming noodle Taxi???

[Picturesinthefirelight]

It's a foam thing like a round till in a big u shape that young children use as a boyancy aid when learning to swim.

[Jan McNulty]

Thanks!

[Happymum]

What the heck is a swimming noodle Taxi???

 

???????? that's exactly what I was asking myself!

[Happymum]

On a more serious note - I bought one in TK Maxx about a year ago. Then one I decided to buy was a bit different then others - can't find it anywhere now and my DD (after trying different ones) says that this one is absolutely the best. It is covered in a sticking out round "lumps". They give the muscles a really good massage.

[Светлана]

I really like the trigger point (grid) rollers. If you search "trigger point foam roller" on eBay, tons of different coloured rollers will come up

[Ja Sm]

Wow what quick responses! Thank you ballet co gang.

[Hambleton]

Friend's DD uses offcut of plastic drainpipe free from hardware shop. Light,portable, disposable, bit hard maybe??

[s.dancer]

I have this foam roller and it's great:

 

https://www.amazon.co.uk/gp/aw/d/B01DTI9AIM/ref=mp_s_a_1_1?ie=UTF8&qid=1476815113&sr=8-1π=AC_SX236_SY340_QL65&keywords=2+in+1+foam+roller&dpPl=1&dpID=41gK9iw6ufL&ref=plSrch

 

It's a 2 in 1 roller and comes with guided instructions on how to use both of them!

[Colman]

Friend's DD uses offcut of plastic drainpipe free from hardware shop. Light,portable, disposable, bit hard maybe??

 

 

I'm going to end up going that way soon. Or possibly a log with some nails banged into it. Not easy getting into my hamstrings … 

 

My understanding is that you're meant to start soft and work up, but a 15 year old dancer is probably not going to need to start at the bottom. Maybe take her somewhere she can try them out to get a feel for what she needs? Try some of her friends'? My wife's roller is utterly useless to me, fine for her.

[along for the ride mum]

I saw the ones with the lumps that you get in TK Max in sports direct the other day, didn't look at the price so I've no idea where would be cheapest and dd just has the ordinary foam one which we got from a physio ( and probably paid over the odds for)

[GillyM]

i read almost all of that thinking it was to put in your hair!

[sarahw]

????????????????????

[Ja Sm]

Right so I've ordered one from eBay and will let you know her verdict!

[Kate_N]

Can I tag on - is there a GOOD (reputable, trustworthy) site (or YouTube channel) which demonstrates some ways to use the roller? I blunder about with some large (but quite soft) rollers in my gym. But those seem to be ones which are long & broad enough to use in exercise classes - aligning one's spine along them and doing core stability exercises. I'd like to start rolling out my tight Achilles & hamstrings, so wondered about the appropriate roller & techniques.

[dramascientist]

LOL GillyM had the same thought until I read the second post!

[Светлана]

Kathryn Morgan (she used to be a dancer with New York City Ballet) has a really good video on how to use a foam roller on her YouTube channel 

 

Can I tag on - is there a GOOD (reputable, trustworthy) site (or YouTube channel) which demonstrates some ways to use the roller? I blunder about with some large (but quite soft) rollers in my gym. But those seem to be ones which are long & broad enough to use in exercise classes - aligning one's spine along them and doing core stability exercises. I'd like to start rolling out my tight Achilles & hamstrings, so wondered about the appropriate roller & techniques.

[csmith263]

I bought 1 for my son in sports direct it's a nodule 1 he learnt to use 1 at his summer school and it's really helped him with stretching and it's the only thing that gets him stretching independently at home!

[Kate_N]

Thanks for the Kathryn Morgan recommendation. I know of her website, but thought it was mainly lifestyle sort of stuff. I'll take a look at her tutorials on rolling.