Best 5 Foam Roller Co-ordination Exercises

Foam roller exercises are great for improving co-ordination. This may seem like a strange thing to do on a foam roller, but it’s not. Foam rollers help provide instability which requires you to balance and stabilise your body.

Is there any research that foam rollers improve co-ordination? No, but there is not research suggesting that it does not improve co-ordination. The research mostly focusses on flexibility and recovery following exercise.

Why do we need co-ordination? It’s important to prevent falls, to have good balance, and is very useful in sport, especially elite sport. You will very rarely see an uncoordinated sportsperson because co-ordination is such a critical factor in sport. Co-ordination is a key factor to help beginners become more advanced. We can develop co-ordination simply by practice, although there may be some genetic predispositions too. You’ll often hear the phrase, “prone to injury” and this is something that can be improved through co-ordination training.

There are many ways to improve co-ordination, and foam rollers are just one way. Swiss balls, functional activities/exercises and balance training can also improve co-ordination.

Let’s look at Surrey Physio’s Top 5 Exercises to Improve Co-ordination:

Try to practice each co-ordination foam roller exercise for one to two minutes…

1. Foam Roller Core Control 1

Lie on your back with a foam roller along your spine, making sure your head and sacrum are resting on the roller. Bend both of your knees with your feet flat on the ground. Contract your deep abdominal muscles, and lift one foot slowly off the floor. Maintain balance on the roller.

2. Foam Roller Core Control 2

Lie on your back with a foam roller along your spine, making sure your head and sacrum are resting on the roller. Bend both of your knees with your feet flat on the ground. Contract your deep abdominal muscles, and lift one foot slowly off the floor while you lift your opposite arm. To progress draw small circles with your arm.

3. Foam Roller Core Control 3

Lie on your back with a foam roller along your spine, making sure your head and sacrum are resting on the roller. Bend both of your knees with your feet flat on the ground. Contract your deep abdominal muscles, maintain a neutral spine, and lift one foot slowly off the floor while you lift your opposite arm. Move your opposite arm to your knee.

4. Foam Roller Core Control 4

Lie on your back with a foam roller along your spine, making sure your head and sacrum are resting on the roller. Bend both of your knees with your feet flat on the ground. Contract your deep abdominal muscles, maintain a neutral spine, and lift one foot slowly off the floor while you lift your opposite arm. Make circles with your opposite foot and arm.

5. Diagonal Patterns on a Foam Roller

Lie on a 10cm diameter by 90cm length foam roller along your spine. Bend your knees. Place a ball above your shoulder. Move the ball across your body to your opposite hip. Switch sides. Repeat to the opposite side, and return to the start position. Repeat as required. This exercises improves proprioceptive neuromuscular facilitation for the shoulder.

At Surrey Physio, we’re more than happy to guide you on the best exercises to improve your co-ordination. It’s actually very important to learn good co-ordination for optimal sports performance. If you need advice, pop in to see our team.

(If you are a patient needing advice or exercises for co-ordination issues, falls or balance problems, or you are an elite sportsperson, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page.

Therapists reading this page, check out the brilliant exercise tool Rehab My Patient – the best exercise prescription software for osteopaths, physios and sports therapists to prescribe foam roller exercises www.rehabmypatient.com).