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 RollerTM

STARTING POSITION lying on back on Foam Roller,
neutral pelvis and spine, feet on mat hip-distance
apart arms long by sides
LEG CIRCLES Complete 5 repetitions in each direction on each side
INHALE lift leg to tabletop and begin to circle inward.
EXHALE complete circle outward
INHALE hold leg in tabletop
EXHALE lower leg to mat
AB PREP – TWO
Complete 5-10 repetitions
STARTING POSITION lying on back with
upper torso resting on Foam Roller, spine is
inclined in neutral, knees bent hip-distance
apart, hands behind head
INHALE extend spine over roller
EXHALE flex upper torso
2
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AB PREP – ONE Complete 5-10 repetitions
STARTING POSITION lying on back on Foam Roller, neutral pelvis and spine,
knees bent hip-distance apart, hands behind head
INHALE prepare and nod head
EXHALE flex upper torso off roller
INHALE stay
EXHALE return to starting position

PUSH UP PREP
Complete 5-8 repetitions
on each side
STARTING POSITION plank position
with knees down on mat, one hand
on Foam Roller, other hand on mat,
pelvis and spine neutral
INHALE flex elbow for 3 counts
EXHALE extend elbows to push up
HIP ROLLS
Complete 3-5 repetitions
EXHALE roll spine off mat from tail to upper back
INHALE stay
EXHALE roll back onto mat from upper back to tail
STARTING POSITION lying on back on mat, neutral pelvis
and spine, knees bent hip-distance apart, feet on Foam Roller,
arms long by sides
INHALE prepare
LEG LIFT Complete 5-8 repetitions on each leg, alternating
STARTING POSITION lying on back on Foam Roller, neutral pelvis and spine,
knees bent hip-distance apart, arms long reaching up to ceiling
INHALE prepare
EXHALE lift one leg to table top
INHALE lower foot to mat
3
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STARTING POSITION Seated on mat with legs crossed,
pelvis and spine neutral, arms reaching forward
holding Foam Roller; INHALE prepare
SPINE TWIST Complete 3-5 repetitions on each side, alternating
EXHALE rotate spine to one side for three counts,
release slightly between each count
INHALE return to center
OBLIQUES ROLL BACK
Complete 3-5 repetitions
on each side, alternating
STARTING POSITION seated on mat,
spine and pelvis neutral, knees flexed
with feet on Foam Roller, arms
reaching forward
INHALE prepare
EXHALE curve lower back toward
mat and rotate torso to one side,
reaching that arm back and press
roller out slightly
INHALE return to front reaching
arm forward and pull roller in
SINGLE LEG STRETCH Complete 5-8 repetitions on each side
STARTING POSITION lying on back on mat, imprinted position, upper torso flexed with hands
behind head, one leg tabletop, other leg flexed with foot on Foam Roller
INHALE prepare
EXHALE extend leg to press the roller out
INHALE begin to switch legs
EXHALE extend free leg out on diagonal and bend opposite leg, pulling roller in
4
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PUSH UP Complete 5-10 repetitions
STARTING POSITION plank position, pelvis and spine neutral,
hands on mat, legs straight and together, lower legs on Foam Roller
INHALE flex elbows for three counts
EXHALE extend elbows to push up
HALF ROLL BACK
Complete 5-8 repetitions
PIKE
Complete 3 repetitions
STARTING POSITION hands on roller,
legs straight hip-distance apart with
balls of feet on mat, hips flexed to
inverted V position
INHALE prepare
EXHALE roll spine from tail to head,
flattening spine
INHALE initiate from head and flex spine
and hips to inverted V position
INHALE roll torso forward over legs, pulling roller in
EXHALE curve lower back toward mat, pressing roller away
STARTING POSITION seated on mat, torso rounded over legs,
knees bent with balls of feet on roller.
INHALE prepare
5
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STARTING POSITION lying on Foam Roller, imprinted
position, hands on mat, legs tabletop, laterally rotated,
heels together, toes apart; INHALE prepare
BEND & STRETCH Complete 5-8 repetitions
EXHALE extend legs out on a diagonal INHALE return
MERMAID
Complete 3-5 repetitions on each side
STARTING POSITION seated on mat,
roller to one side, legs in mermaid position,
(legs to one side, front foot against back knee)
pelvis and spine neutral, one hand on roller,
other hand by side
INHALE reach arm overhead
EXHALE side bend torso toward roller
pressing out
INHALE return to vertical pulling roller in
EXHALE lower arm
KNEE STRETCH
Complete 3-5 repetitions on each side
STARTING POSITION hands on mat, one knee on
roller slightly behind hip, other leg stretched
out inline with torso, pelvis and spine neutral
6
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INHALE prepare
EXHALE keep free leg
staight and flex knee
and hip pulling roller in
INHALE press roller out

The STOTT PILATES Foam Roller™is ergonomically designed to facilitate
a large number of Matwork exercises. Use in conjunction with the
complete line of Foam Roller videos and the Comprehensive Matwork
Manual to engage deep core muscles and target and tone abs, back
muscles, arms, legs and buttocks.
WARRANTY
This product is sold without any warranties or guarantees of any kind.
The manufacturer and distributor disclaim any liability, loss or damage
caused by its use.
CARE & CLEANING
If necessary, clean the Foam Roller with a combination of tea tree oil* and water.
A mixture of mild soap and water can be used to remove more persistent dirt.
Ensure cleaner used does not make surfaces slippery.
*Tea tree oil is a natural disinfectant available at most pharmacies
or health food stores; mix according to directions on package.
SAFETY & USAGE
Improper use of exercise equipment may cause serious injury.
To reduce risk, please read the following information carefully.
• Before starting any exercise program, consult a physician.
• Stop exercising if you experience chest pain, feel faint,
have difficulty breathing, or experience muscular
or skeletal discomfort.
• Do not allow children to use or be around equipment
without adult supervision.
• Maintain control of the Foam Roller at all times while exercising.
• Perform exercises in a slow and controlled manner,
avoid excessive tension in neck and shoulders.
• Do not use equipment if it appears worn, broken or damaged,
and do not attempt to repair equipment yourself.
• Use equipment only for intended exercises.
For more information about STOTT PILATES products and training, please call:
toll-free North America 1-800-910-0001 | toll-free UK 0800-328-5676 | head office 416-482-4050 | shop on-line www.merrithew.com
Discover more Foam Roller™exercises…
Visit merrithew.com
to explore these and
other accessories
Add variety and achieve lasting results
with STOTT PILATES’ comprehensive
DVD collection and full line of
innovative equipment.
Warranty, Care & Usage for Foam Roller™
7