If you have a full round foam roll, then you should pick up one of its cousins: the half foam roll. While the full roll is primarily used for working out the knots in cranky muscles, the half roll is perfect for improving overall stability from the ground up. They come in two sizes: 1-foot roll for working on single-leg activites and the 3-foot roll for working on a more stable foundation of both feet.
But I could just cut my foam roll in half and use that, right?
Probably not the wisest idea. Unless you have a carpentry background, you should probably just splurge and get a separate half roll. Besides, you still need the full roll to enhance muscle recovery after activity. The half roll doesn’t, well, roll, making it less than optimal for releasing tense muscle fascia.
Okay, I’ll leave my full roll alone. The half roll doesn’t seem all that spectacular. Does it really create that unstable of a surface?
Besides the near weightlessness of the half roll making it highly portable, you can utilize both sides to create an unstable surface. If you are just starting with stability training, put the flat side on the ground and do single-leg movements standing on the curved side. Try some single-leg hip abductions or hip extensions to test your balance. You may find an asymmetry with the movements, with some being easier to perform on one side than the other. Flip the half roll over, putting your hands or elbows on the flat side to knock out some pillar bridges or put your feet on and spice up your glute bridges. Take the half roll with you and put it on different surfaces to increase the overall instability. Workout with a partner and add a ball toss.