Merrithew Health & Fitness STOTT PILATES Foam Roller User Manual

Includes
15 Exercises:
Ab Prep – One page 2
Ab Prep – Two 2
Leg Circles 2
Leg Lift 3
Hip Rolls 3
Push Up Prep 3
Single Leg Stretch 4
Obliques Roll Back 4
Spine Twist 4
Half Roll Back 5
Pike 5
Push Up 5
Knee Stretch 6
Mermaid 6
Bend & Stretch 6
Single Leg Stretch Ab Prep Knee Stretch
The Foam Roller
™
is an essential tool to increase challenge and range to a variety of Matwork exercises. The
unstable nature and smaller base of support of the full cylinder will help focus on balance and coordination. Used in
many different ways, the Foam Roller will target core stabilizers, ensure optimal alignment and challenge strength
through the torso as well as the arms and legs. Add more intensity, complexity and fun to any workout at any level.
Visit www.merrithew.com for our full line of STOTT PILATES
®
products.
most exercises can be
performed with either
foam roller deluxe or
half foam roller deluxe.
3112F ™/® Trademark or Registered Trademark of Merrithew Corporation, used under license.
Foam RollerFoam Roller
TM

Merrithew Health & Fitness STOTT PILATES Foam Roller Specifications

General

Brand	Merrithew Health & Fitness
Model	STOTT PILATES Foam Roller
Category	Fitness Equipment
Language	English

Summary

STOTT PILATES Foam Roller Exercises

Ab Prep - One

Starting position lying on back on Foam Roller, neutral pelvis and spine. Perform 5-10 repetitions.

Ab Prep - Two

Starting position with upper torso resting on Foam Roller, spine inclined in neutral. Perform 5-10 repetitions.

Leg Circles

Starting position lying on back on Foam Roller, neutral pelvis and spine. Perform 5 repetitions each direction.

Leg Lift

Starting position lying on back on Foam Roller, neutral pelvis and spine. Perform 5-8 repetitions on each leg.

Hip Rolls

Starting position lying on back on mat, neutral pelvis and spine, feet on Foam Roller. Perform 3-5 repetitions.

Push Up Prep

Starting position plank with knees down, one hand on Foam Roller. Perform 5-8 repetitions on each side.

Single Leg Stretch

Starting position lying on back, upper torso flexed. Perform 5-8 repetitions on each side.

Obliques Roll Back

Starting position seated on mat, knees flexed with feet on Foam Roller. Perform 3-5 repetitions on each side.

Spine Twist

Starting position seated on mat with legs crossed, holding Foam Roller. Perform 3-5 repetitions on each side.

Half Roll Back

Starting position seated on mat, torso rounded over legs with feet on roller. Perform 5-8 repetitions.

Pike

Starting position hands on roller, legs straight with balls of feet on mat, hips flexed. Perform 3 repetitions.

Push Up

Starting position plank, legs straight, lower legs on Foam Roller. Perform 5-10 repetitions.

Knee Stretch

Starting position hands on mat, one knee on roller. Perform 3-5 repetitions on each side.

Mermaid

Starting position seated on mat, legs in mermaid position, one hand on roller. Perform 3-5 repetitions each side.

Bend & Stretch

Starting position lying on Foam Roller, legs tabletop. Perform 5-8 repetitions.

Foam Roller Usage Information

Warranty

Details the product is sold without warranties or guarantees, and disclaims liability for use.

Care & Cleaning

Instructions for cleaning the Foam Roller using tea tree oil or mild soap and water.

Safety & Usage

Important safety precautions and guidelines for using the Foam Roller to prevent injury.