{"id":57551,"date":"2020-10-30T07:22:51","date_gmt":"2020-10-30T07:22:51","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/plough-foam-roller\/"},"modified":"2024-10-29T04:47:24","modified_gmt":"2024-10-29T04:47:24","slug":"plough-foam-roller","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/plough-foam-roller\/","title":{"rendered":"Plough Foam Roller"},"content":{"rendered":"

Lie down with head on mat and roller below SI joint (lower back). Arms to sides. Palms down. Bend and raise both legs. Slowly lower legs behind head until legs are parallel to floor (or go lower and feet touch mat). Repeat lowering and raising of legs. <\/p>\n

Plough On A Foam Roller Exercise: 30 Modifications For All Levels<\/strong><\/span><\/h2>\n

The “Plough” exercise on a foam roller is a fantastic way to enhance flexibility and strengthen your core. This movement stretches the back and hamstrings while engaging the abdominal muscles, making it an essential part of the “Balance & Coordination” category in the Pilates Foam Roller Card Deck<\/em><\/a>. This versatile exercise can be adjusted for various skill levels, allowing you to progress safely and effectively.<\/p>\n

Below are 30 modifications for “Plough” on a foam roller exercise:<\/p>\n


\n10 Beginner Modifications For Plough On A Foam Roller<\/span><\/strong><\/h3>\n

 <\/p>\n

Beginner Modification 1: Legs Bent Lift<\/h4>\n

Keep legs bent, raising them to a comfortable height.<\/p>\n

Beginner Modification 2: Feet Hover<\/h4>\n

Hover feet above the ground without lowering them.<\/p>\n

Beginner Modification 3: Support With Hands<\/h4>\n

Place hands on the mat for extra support.<\/p>\n

Beginner Modification 4: Raise One Leg<\/h4>\n

Alternate raising one leg at a time.<\/p>\n

Beginner Modification 5: Short Range of Motion<\/h4>\n

Lower legs only slightly, staying within comfort zone.<\/p>\n

Beginner Modification 6: Use a Wall<\/h4>\n

Press feet against a wall for stability.<\/p>\n

Beginner Modification 7: Hold Position<\/h4>\n

Hold legs in a bent position for stability.<\/p>\n

Beginner Modification 8: Do Not Lower Legs<\/h4>\n

Keep legs bent and lifted without lowering.<\/p>\n

Beginner Modification 9: Lower to 45 Degrees<\/h4>\n

Lower legs to 45 degrees instead of parallel.<\/p>\n

Beginner Modification 10: Focus on Breathing<\/h4>\n

Concentrate on deep breathing during the exercise.<\/p>\n


\n10 Intermediate Modifications For Plough On A Foam Roller<\/span><\/strong><\/h3>\n

 <\/p>\n

Intermediate Modification 1: Straighten Legs<\/h4>\n

Straighten legs while lowering behind head.<\/p>\n

Intermediate Modification 2: Lower to the Floor<\/h4>\n

Lower legs until they nearly touch the mat.<\/p>\n

Intermediate Modification 3: Add Arm Movements<\/h4>\n

Incorporate arm movements while lowering legs.<\/p>\n

Intermediate Modification 4: Slow Lowering<\/h4>\n

Lower legs slowly for added control.<\/p>\n

Intermediate Modification 5: Engage Glutes<\/h4>\n

Focus on engaging glutes while holding position.<\/p>\n

Intermediate Modification 6: Hold for Count<\/h4>\n

Hold legs parallel to the floor for a count.<\/p>\n

Intermediate Modification 7: Add a Twist<\/h4>\n

Incorporate a gentle twist in the lower body.<\/p>\n

Intermediate Modification 8: Pulse Up and Down<\/h4>\n

Pulse legs up and down for added intensity.<\/p>\n

Intermediate Modification 9: Bend and Extend<\/h4>\n

Bend and extend legs while maintaining position.<\/p>\n

Intermediate Modification 10: Combine with Crunches<\/h4>\n

Alternate between crunches and leg lowers.<\/p>\n


\n10 Advanced Modifications For Plough On A Foam Roller<\/span><\/strong><\/h3>\n

 <\/p>\n

Advanced Modification 1: Hold with No Hands<\/h4>\n

Lift legs without using hands for support.<\/p>\n

Advanced Modification 2: Add a Scissor Kick<\/h4>\n

Incorporate scissor kicks while lowering legs.<\/p>\n

Advanced Modification 3: Move Through Full Range<\/h4>\n

Lower legs completely and raise without resistance.<\/p>\n

Advanced Modification 4: Single Leg Plough<\/h4>\n

Perform the plough with one leg extended.<\/p>\n

Advanced Modification 5: Weighted Legs<\/h4>\n

Use ankle weights to increase intensity.<\/p>\n

Advanced Modification 6: Add a Roll-Up<\/h4>\n

Combine with a roll-up as you lower legs.<\/p>\n

Advanced Modification 7: Elevate Hips<\/h4>\n

Elevate hips higher for more challenge.<\/p>\n

Advanced Modification 8: Perform on One Roller<\/h4>\n

Use one roller under lower back for instability.<\/p>\n

Advanced Modification 9: Combine with Other Exercises<\/h4>\n

Integrate with other movements for a full sequence.<\/p>\n

Advanced Modification 10: Hold for Extended Time<\/h4>\n

Hold legs in position for longer durations.<\/p>\n

George’s Conclusion And the Pilates Foam Roller Card Deck<\/strong><\/span><\/h2>\n

The Pilates Foam Roller Card Deck<\/em><\/a> offers a comprehensive guide to enhancing your flexibility and strength through various exercises, including the Plough. By incorporating these modifications, you can adapt the exercises to suit your level, ensuring safe progression. For further guidance and to explore more exercises, consider getting your own deck here<\/span><\/a>. It\u2019s an excellent resource for improving your Pilates practice and achieving your fitness goals.<\/p>\n","protected":false},"excerpt":{"rendered":"

Lie down with head on mat and roller below SI joint (lower back). Arms to sides. Palms down. Bend and raise both legs. Slowly lower legs behind head until legs are parallel to floor (or go lower and feet touch mat). Repeat lowering and raising of legs. Plough On A Foam Roller Exercise: 30 Modifications […]<\/p>\n","protected":false},"featured_media":67374,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[146,31],"pose_types":[33,35,43,41,192,45,39,49],"pose_anatomy":[52,53,54,56,60,61,62],"pose_chakras":[70,67,66,69,68],"pose_therapy":[74,75,84,87,88,86,90],"pose_drishti":[98],"pose_dosha":[100,99],"pose_meridian_lines":[],"class_list":["post-57551","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-foam-roller","pose_category-pilates-lesson-planner","pose_types-arm-balance","pose_types-balance","pose_types-hip-opener","pose_types-inversion","pose_types-object","pose_types-seated-floor","pose_types-stretch","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-neck","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_chakras-crown-centre","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-third-eye","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow to teach Plough Foam Roller Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Lie down with head on mat and roller below SI joint (lower back). 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