By Jeanette Wang

IT LOOKS like a bolster and is made of material similar to that used in a takeaway lunchbox. But do not look down on the foam roller's unassuming, cylindrical-shaped exterior.

It really is a core training, stretching and massage tool rolled in one - and is perhaps the hottest exercise equipment on any athlete's must-have list now.

As Victor Khoo, managing director of local healthcare services group Core Concepts, put it: 'There's been a sudden surge in people buying the rollers from us in the past few months - even though we've had them since 2004.'

Usually about a metre long and made of high-density foam, these rollers have been commonplace for years in sports medicine facilities for rehabilitation.

Of late, they have become popular home training tools for both recreational and serious athletes, such as national swimmers and Ironman triathletes.

Lightweight and versatile, the foam roller costs $65. It provides an unstable surface and a challenging platform to do core-strengthening exercises.

Advanced athletes may even do dumbbell or medicine-ball exercises standing or lying on the foam roller.

A strong core can help athletes across all sports, according to Core Concepts physiotherapist Ng Chye Tuan, 26.

Good stability in the trunk, he explained, minimises inefficient and unnecessary movement during activity. For example, energy-wasting, side-to-side body movements in cyclists and runners are limited with a strong core.

Here, Ng shows five exercises that athletes should do three times a week. Warm up with some dynamic stretches before starting, and ensure your spine is neutral throughout the exercises.

'I recommend any athlete who wants to see an improvement in their performance to do them,' he said.
So, join the foam party - and you could be on a roll, soon.

jwang@sph.com.sg

Marching

-Lay on the roller. It should run straight down your spine, supporting your head, back and buttocks. Knees should be bent about 90 degrees, with feet and forearms on the floor.
-Tighten your core muscles, as if drawing your belly button to your spine.
-Raise each leg alternately, like a marching motion.
-Do three sets of 8-10 repetitions.

Jack knife

-Start in push-up position, with forearms in contact with ground and roller placed in the middle of shin (lower leg).
-Bring knees toward your chest, until upper thighs are about perpendicular to the ground.
-Roll knees back to starting position.
-Do three sets of 8-10 reps.

Bridging

-Lie face-up on the ground with arms by your side and feet raised on roller.
-Lift your spine off the floor, raising your hips till your body is straight.
-Tighten your glutes (buttock muscles) and hamstrings (back thigh muscles).
-Remain in position for 10-60sec. Repeat three times.

Four-point kneel (with leg extensions)

-Kneel on roller with arms straight and palms on the floor.
-Ensure back is straight. Look down.
-Extend each leg backwards alternately, at about 45 degrees to the ground.
-Do three sets of 8-10 reps.

Upper-back extensions

-Lay on roller so that your spine is perpendicular to it.
-Bend knees and lift hips off the ground while keeping your spine neutral.
-Roll back and forth from the top of the shoulders (not on the neck) down to the bottom of the rib cage.
-Do three sets of 8-10 reps.

This story was first published in thesundaytimes on Aug 30, 2008.

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