Mermaid Twist Foam Roller
| Category: | Foam Roller |
|---|---|
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Foam Roller |
| Types: | Hip Opener, Seated, Seated & Floor, Side Bend, Stretch, Twist |
| Anatomy: | Arms & Shoulders, Core, Hips, Psoas |
| Chakras: | Base, Sacral Centre |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Sit beside the roller on your right. Bend your left leg, placing the foot behind you. Press the right foot against the left inner thigh. Inhale, lift the left arm up; exhale, side bend to the right. Roll the foam roller in and out, then switch sides.
Strengthens and lengthens lateral obliques.
Perform without side bending.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Foam Roller - 1
- Foam Roller workout 3
- 15 Minute Foam Roller Challenge 2
- Foam Roller: 60 Minute Improve Posture Challenge
- Foam Rollers Higher Intermediate
- Ask Genie1
- Foam Roller - 1
- Foam Roller Exercises
- Foam roller
- Foam Roller Exercises
- Foam Roller Exercises
- Foam roller
- Foam Roller Exercises
- Foam Roller Exercises_2
- Foam Roller Exercises_3
- Foam Roller_3
- Joseph Pilates: 34 Classic Mat Exercises
- Foam Roller
- Foam Roller Exercises_3
- Foam Rollers Higher Intermediate
- Foam Roller 1
- Rollers
- Diastasis
- Foam Roller: 60 Minute Improve Posture Challenge
- Ask Genie3
- Mat Pilates - Tuesday 14th February 2023 (FOAM ROLLER)
- Mat Pilates - Monday 13th February 2023 (FOAM ROLLER)
- FOAM ROLLER
- Mat Pilates - Monday 13th February 2023 (FOAM ROLLER)
- Foam Roller: 60 Minute Improve Posture Challenge
- Foam roller - for course
- Advanced Classic Mat Exercises
- Mat Beginner (FOAM ROLLER)
- Foam roller - for course
- Mat Pilates - Friday 28th April 2023 (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Foam Roller Exercises_3
- Foam Roller Exercises_3
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- 52 Foam Roller: 60 Minute Improve Posture Challenge
- 53 Mat Pilates - (FOAM ROLLER)
- 54 Mat Pilates - (FOAM ROLLER)
- Foam Roller Exercises (1)
- Mat Pilates - (FOAM ROLLER 2)
- Foam Roller: Class 1
- Foam Roller: Class 2
- Foam Roller: Class 3
- Foam Roller:Class 4
- Foam Roller: Class 5
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Foam Roller Exercises_3
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - Tuesday 22nd August 2023 (FOAM ROLLER)
- Foam Roller: Class 1
- Foam Roller: Class june24
- Mat Pilates - Tuesday 14th February 2023 (FOAM ROLLER)
- Foam Roller: Class june24
- Joseph Pilates: 34 Classic Mat Exercises
- All Foam Roller Exercises
Mermaid Twist On A Foam Roller: 30 Modifications for Flexibility
The Mermaid Twist exercise on a foam roller is a fantastic way to enhance flexibility and engage your core while providing a gentle stretch to the sides of your body. This exercise is part of the Pilates Foam Roller Card Deck, specifically designed to help you explore various movements and stretches for improved mobility. In the “Flex and Stretch” category, the Mermaid Twist encourages a graceful twist that not only stretches the side body but also strengthens the core and promotes better posture.
Here are 30 modifications to help you adapt the Mermaid Twist on a foam roller for all skill levels:
10 Beginner Modifications For Mermaid Twist On A Foam Roller
Beginner Modification 1: Seated Side Stretch
Sit with legs crossed; stretch to one side.
Beginner Modification 2: Seated Forward Bend
Sit with legs straight; reach forward gently.
Beginner Modification 3: Simple Side Bend
Lift one arm overhead; lean to the side.
Beginner Modification 4: Use a Wall for Support
Perform the stretch with back against the wall.
Beginner Modification 5: Shorten Range of Motion
Limit the twist; focus on gentle stretching.
Beginner Modification 6: Add a Cushion
Sit on a cushion for extra height and support.
Beginner Modification 7: Feet Flat on Floor
Keep both feet on the ground for stability.
Beginner Modification 8: Hold the Stretch Longer
Pause in the side bend for a few breaths.
Beginner Modification 9: No Roller
Perform the exercise without the foam roller.
Beginner Modification 10: Use Light Resistance Bands
Add bands for light resistance during the stretch.
10 Intermediate Modifications For Mermaid Twist On A Foam Roller
Intermediate Modification 1: Full Mermaid Position
Sit beside the roller with a deeper twist.
Intermediate Modification 2: Roll to the Side
Inhale as you roll the foam roller away.
Intermediate Modification 3: Add a Torso Twist
Twist the torso further before rolling in and out.
Intermediate Modification 4: Use One Leg Extended
Extend the opposite leg while performing the stretch.
Intermediate Modification 5: Incorporate Breath with Movement
Coordinate your breath with each movement for flow.
Intermediate Modification 6: Alternate Sides
Switch sides after a set number of repetitions.
Intermediate Modification 7: Seated Twist with Roller
Sit on the roller and perform the twist.
Intermediate Modification 8: Foam Roller Under Spine
Place the roller under your spine for support.
Intermediate Modification 9: One-Handed Roller
Use one hand on the roller for balance.
Intermediate Modification 10: Engage Core Throughout
Maintain core engagement while rolling the foam roller.
10 Advanced Modifications For Mermaid Twist On A Foam Roller
Advanced Modification 1: Deep Side Bend
Increase the depth of the side bend while rolling.
Advanced Modification 2: Full Mermaid Flow
Combine multiple movements seamlessly in a flow.
Advanced Modification 3: Dynamic Roller Movement
Roll the foam roller in and out quickly.
Advanced Modification 4: Add a Twist and Reach
Incorporate a reach with the opposite arm.
Advanced Modification 5: Use a Heavier Roller
Utilise a denser roller for deeper pressure.
Advanced Modification 6: Perform on One Leg
Lift one leg while maintaining the stretch.
Advanced Modification 7: Add a Stretch Hold
Hold the stretch at the peak for several breaths.
Advanced Modification 8: Perform with Eyes Closed
Increase proprioception by closing your eyes.
Advanced Modification 9: Transition to Other Stretches
Move from the Mermaid Twist into other stretches seamlessly.
Advanced Modification 10: Incorporate a Yoga Block
Use a yoga block for additional support and stability.
George’s Conclusion And the Pilates Foam Roller Card Deck
The Pilates Foam Roller Card Deck offers a comprehensive guide to various exercises, including the Mermaid Twist, that enhance flexibility, core strength, and overall body awareness. By exploring these modifications, you can find the right level of challenge for your practice. Enhance your Pilates routine and enjoy the benefits of improved flexibility and strength by getting your own card deck here.
