Lower-Body Core Exercise

• You can do a knee lift lying face up on a foam roller to build strength in your stomach and spine muscles. These are important core muscles that need to be kept strong for functional movement. An injured person usually can do this exercise with ease because of the supportive nature of the foam roller. Position the foam roller vertically under your spine. You can use a medicine ball or pillow to support your neck. Bend your knees and put both feet on the floor. Arms are relaxed on the floor at your sides. Lift your right knee off the ground keeping it bent. Hold your knee lifted for two seconds. Place your right knee back on the floor and lift your left leg. Do five to 10 reps per leg, or ask your doctor for specific guidelines.
  
  

Upper-Body Core Exercise

• This upper-body core exercise helps build strength and balance. Core exercises like this one help reconnect your brain to your muscles and allow for smoother, more coordinated movements. Lie on the foam roller in the same position as described previously. Both feet are on the floor, and arms are at your sides. Lift your right arm off the floor and over your head until your bicep is next to your ear. Hold it there for two seconds. Bring your right arm back to the floor and repeat on your left side. Keep your abs and glutes squeezed tight to help you balance on the foam roller.
  
  

Standing Exercise

• Stand on a foam roller with both feet on the roller about hip- or shoulder-distance apart. Place a foam roller standing up in front of you within reach. Place one hand on the upright foam roller for balance as you get onto the foam roller, and then hold your arms out to the sides to help you balance. Once you can do that, place your hands on your hips to balance. Maintain a neutral spine and pelvis position, which means do not arch or round your lower back. Start with standing for as long as you can, perhaps for a few seconds. Ultimately, try to do one minute.