IADMS New York 2002   [back to the Category]

Dancers Find “Center” Using the Foam Roller   [read the french version]

Author :   Jennifer Stacey, MS, BS

Dancers Find “Center” Using the Foam Roller

Jennifer Stacey, MS, BS
Peak Performance Pilates Center
San Francisco, California, USA



The foam roller (from the Feldenkrais Method) is often used as a training and massage tool for dancers. Dancers find their center, stability, balance, flexibility, coordination and technique improved after roller work. It is also incorporated into their injury prevention and rehabilitation programs.

Proprioceptive training, myofascial release, foot lengthening and trunk stabilization are a few of the ways that dancers work with the roller. Dancers enjoy the challenge of the roller, so their likelihood of adhering to a protocol is high.

In this seminar, the participants will be taught to perform the following exercises on the roller:

o Trunk stabilization exercises that emphasize use of the teres minor, latissimus dorsi, serratus anterior oblique abdominis, transversus, pelvic floor, hamstrings and adductors.

o Exercises that lengthen the thoraco-lumbar region, the psoas and the ilio-tibial band to allow for successful trunk stabilization and freeing of the hip, back and shoulders.

o Foot stretching.

o Movements that require sequential spinal articulation, balance and fascial release.

The participants will try simple dance movements prior to and following the roller work. They will notice it is easier to perform the dance skills. They will also feel “released” and long in the hips, back, and shoulders, similar to the feeling one gets after a massage.

The exercises presented are from Pilates, Feldenkrais, dance, physical therapy and other disciplines.