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PILATES MOTION ATLAS

Foam roller exercises in 3D: 16 lessons for rolling, mobility and Pilates

Lie along the roller, place it across the body, roll the legs and back, and try Pilates on the roller. Preparation, movement phases and coaching points with a 3D model.

Pilates Motion Atlas editorial team

Sixteen lessons with a standard full-length foam roller: lying along it, placing it across the body, rolling the legs and back, and Pilates exercises on the roller. The 3D shows where the roller sits and how it rolls. Do not press hard through pain.

Open the foam roller studioStretch lessons

Lying along the roller

A schematic 3D view of Chest Opening on the Roller
Supine (roller along the spine)

Chest Opening on the Roller

Foam roller exercise

Relaxing the front of the chest and around the shoulders
A schematic 3D view of Arm Reach Overhead on the Roller
Supine (roller along the spine)

Arm Reach Overhead on the Roller

Foam roller exercise

Shoulder flexion and trunk stability without the ribs lifting
A schematic 3D view of Snow Angel on the Roller
Supine (roller along the spine)

Snow Angel on the Roller

Foam roller exercise

Opening the arms out to the side at the shoulders, and the front of the chest
A schematic 3D view of Knee Fold on the Roller
Supine (roller along the spine)

Knee Fold on the Roller

Foam roller exercise

Flexing the hip while keeping the pelvis stable
A schematic 3D view of Dead Bug on the Roller
Supine (roller along the spine)

Dead Bug on the Roller

Foam roller exercise

Trunk stability and coordination of the arms and legs

Roller across the body

A schematic 3D view of Thoracic Extension over the Roller
Seated, leaning back (roller across the upper back)

Thoracic Extension over the Roller

Foam roller exercise

Thoracic extension and the front of the chest
A schematic 3D view of Upper Back Rolling
Supine, buttocks lifted (roller across the upper back)

Upper Back Rolling

Foam roller exercise

Feeling of tightness in the upper back (around the thoracic spine)
A schematic 3D view of Hip Flexor Stretch with the Pelvis on the Roller
Supine (roller across, under the pelvis)

Hip Flexor Stretch with the Pelvis on the Roller

Foam roller exercise

The front of the hip (around the iliopsoas)

Rolling

A schematic 3D view of Calf Rolling
Seated with legs extended (hands supporting, buttocks lifted)

Calf Rolling

Foam roller exercise

Feeling of tightness in the calf (triceps surae)
A schematic 3D view of Hamstring Rolling
Seated with legs extended (hands supporting, buttocks lifted)

Hamstring Rolling

Foam roller exercise

Feeling of tightness in the back of the thigh (hamstrings)
A schematic 3D view of Quadriceps Rolling
Prone (on the forearms)

Quadriceps Rolling

Foam roller exercise

Feeling of tightness in the front of the thigh (quadriceps)
A schematic 3D view of Glute Rolling
Sitting on the roller (one leg crossed)

Glute Rolling

Foam roller exercise

Feeling of tightness in the buttocks (gluteal muscles)

Pilates on the roller

A schematic 3D view of Bridge with Heels on the Roller
Supine (heels on the roller)

Bridge with Heels on the Roller

Foam roller exercise

Lifting the pelvis with the buttocks and the back of the thighs
A schematic 3D view of Single-Leg Bridge on the Roller
Supine (one heel on the roller)

Single-Leg Bridge on the Roller

Foam roller exercise

Keeping the pelvis level on one leg
A schematic 3D view of Swan Prep on the Roller
Prone (forearms on the roller)

Swan Prep on the Roller

Foam roller exercise

Lifting the chest while keeping the spine long
A schematic 3D view of Knee Tuck on the Roller
Plank (shins on the roller)

Knee Tuck on the Roller

Foam roller exercise

Trunk and shoulder stability