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Fascia roller

The fascia roller has been conquering the fitness and sports industry in Germany for several years now. When used regularly and mindfully, it helps to restore suppleness to agglutinated connective tissue and is therefore a much-praised and effective aid against painful muscle stiffness and tension. Simply integrate fascia rolls into your training programme from now on to prevent or alleviate existing complaints!

Here we tell you everything you need to know about the fitness roller and fascia training.

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BLACKROLL® STANDARD
BLACKROLL® STANDARD
The BLACKROLL® STANDARD The BLACKROLL® STANDARD increases with little effort and simple exercises the elasticity and Capacity of the musculature noticeable. Regular practice with the BLACKROLL® STANDARD leads to to ensure that the...
Content 1 Stück
From €29.90 *
BLACKROLL® MED
BLACKROLL® MED
With the help of BLACKROLL® MED you can noticeably increase the elasticity and performance of your muscles with little effort and simple exercises. Regular exercise leads to the relaxing effect lasts for a long time. BLACKROLL® MED with...
Content 1 Stück
€31.90 *
BLACKROLL® PRO
BLACKROLL® PRO
Product details 50 % harder than STANDARD roll increased density for more intensive applications suitable for heavier persons Made in Germany maximum product quality proprietary product Quality management according to DIN ISO 9001:2000...
Content 1 Stück
€34.90 *
BLACKROLL® GROOVE STANDARD
BLACKROLL® GROOVE STANDARD
With little effort and simple exercises, BLACKROLL® GROOVE noticeably increases the elasticity and performance of the muscles. Regular practice with the BLACKROLL® GROOVE leads to this, that the relaxing effect lasts for a long time. Due...
Content 1 Stück
€36.90 *
BLACKROLL® GROOVE PRO
BLACKROLL® GROOVE PRO
With little effort and simple exercises, BLACKROLL® GROOVE noticeably increases the elasticity and performance of the muscles. Regular practice with the BLACKROLL® GROOVE leads to this, that the relaxing effect lasts for a long time....
Content 1 Stück
€39.90 *
BLACKROLL® MINI
BLACKROLL® MINI
The BLACKROLL® MINI expands its range of applications with a whole new range of new applications - above all the targeted self-massage of smaller areas and muscle groups. Besides larger Rolling movements can also be used to apply...
Content 1 Stück
From €9.50 *
BLACKROLL® BALL
BLACKROLL® BALL
The BLACKROLL® BALLS with a diameter of 8 cm and 12 cm extend our range of products by two optimal possibilities for selective self-massage on different body areas. Both BLACKROLL® BALLS complement each other perfectly in the application...
Content 1 Stück
From €8.90 *
BLACKROLL® DUOBALL
BLACKROLL® DUOBALL
The BLACKROLL® DUOBALL serves as a regenerating agent for self-massage - it mainly loosens adhesions and tensions. In the long term, fascial adhesions and adhesions can be dissolved and even scar tissue reduced. Product information...
Content 1 Stück
From €17.90 *
TOGU® Actiball®
TOGU® Actiball®
The Actiball® - made in Germany - is an air-filled regeneration tool for self-massage. With a diameter of approx. 9 cm it is light and space-saving to use. When massaging under The use of the own body weight should above all loosen...
Content 1 Stück
€11.90 *
TOGU® Actiroll® Wave M
TOGU® Actiroll® Wave M
The Actiroll® Wave fascial roll - made in Germany - is a new air-filled and at the same time hard roll which is used as a regeneration tool for self-massage and relaxation. The Actiroll® can be easily and continuously adjusted to...
Content 1 Stück
€36.90 *
TOGU® Actiroll® Wave S
TOGU® Actiroll® Wave S
The Actiroll® Wave fascial roll - made in Germany - is a new air-filled and at the same time hard roll which is used as a regeneration tool for self-massage and relaxation. The Actiroll® can be easily and continuously adjusted to...
Content 1 Stück
€14.00 *
HighRoller
HighRoller
The HighRoller - the innovation in the field of foam and (black)roll Use the possibility to work on different body structures with this new Foamroller, but at the same time to need considerably less muscle tension in the body, which...
Content 1 Stück
€99.95 *
TOGU® Actiroll® Rumble M
TOGU® Actiroll® Rumble M
The fascia roll Actiroll Rumble M - made in Germany - is the air-filled and at the same time hard roll used as a regeneration tool for self-massage and relaxation. The Actiroll can be easily and continuously adjusted to different degrees...
Content 1 Stück
€36.90 *
BLACKROLL® FLOW
BLACKROLL® FLOW
THE ALL-ROUNDER The BLACKROLL® FLOW combines opposing modes of action into a harmonious whole: gentle rolling and powerful stimulation. The effects are multiplied: the fascia is rehydrated and the blood flow to the tissue is stimulated...
Content 1 Stück
€39.90 *

What you can do with a fascia roller

The popular massage rollers enable you to train your fasciae in a very targeted way. Fasciae run through the entire human body and surround not only tendons and nerves but also bones and organs. They are also known colloquially as connective tissue. To loosen your fasciae or prevent adhesions, you can use the roller for almost all parts of the body. Using the massage roller is very easy and the exercises can be done anywhere. You only need a fascia roller that is adapted to your personal needs and optionally a training mat. You train the respective body parts with the roller by intensively rolling up and down on it. This causes a feeling of pressure, which is the first indicator of a positive effect. This feeling of pressure can also correspond to a slight to moderate pain, which, however, only indicates that this area in particular needs particularly intensive treatment. But be careful: If the training becomes too painful, then the roller is probably too hard and should be replaced with a softer one or you can relieve the pressure on the roller with a slight support from the body.

How useful are fascia rollers?

Some consider them a trend, but fascia rollers are much more than that. They promote health by effectively releasing tension, increasing mobility and even strengthening muscles at the same time. Fascia training once to three times a week for 5 to 10 minutes already has a positive effect and can also lead to a reduction in cellulite. As with so many things, the be-all and end-all of fascia training is continuity. If you decide to do fascia training and practise it regularly, you will quickly get positive results. However, those who experience massive discomfort or pain should seek additional advice from a specialist to find out what the main causes of the discomfort are.

Another word on the usefulness of using massage rollers. Stress and lack of exercise are the order of the day for many people nowadays. But what many do not know: In the long run, this lifestyle leads to the connective tissue becoming weaker and weaker and eventually sticking together. The consequences can take the form of tendonitis, joint pain, back pain, shoulder pain or even abdominal pain. Until the cause of the complaints is found, a lot of time often passes during which the pain gets worse and worse. Fascia training prevents this pain and treats tissue that is already stuck together.

What are the differences between fascia rollers?

Fascia rollers are available in different degrees of hardness. This is necessary because not all connective tissue is equally strong. In addition, every person has an individual sensitivity to pain. The right fascia roller from Blackroll® or other manufacturers is therefore selected according to personal requirements. Beginners are usually well served with the hardness level "soft" or "medium". These fascia rollers are often used for yoga or Pilates. Hard fascia rollers, on the other hand, are the right choice for athletes and competitive athletes. They are about 50% harder than the medium version. The better trained you are, the harder the fascia roller can be.

Another distinguishing feature is the surface. Smooth surfaces are the standard and already enable a very intensive workout. Ribbed surfaces even intensify the effect and have a particularly activating effect. As a beginner, you are well served with a smooth surface at first.

Last but not least, you can even choose between different shapes when selecting your fascia roller. While body parts such as the back, hips or thighs are best treated with the standard roller, the mini fascia roller is suitable for the neck, arms or feet. A selective massage of specific parts of the body, on the other hand, is possible with the fascia ball.

What are the advantages of fascia rollers?

The popular fitness roller has all kinds of advantages that benefit you as an athletic and health-conscious person:

  •     Easy to use, even without prior knowledge
  •     Perfect for self-massage
  •     Quick results due to direct strain on the connective tissue
  •     Improved mobility due to loosened muscles and fasciae
  •     Less pain, as tense muscles and stiff joints become more supple again with the help of the fascia roller
  •     Improved hydration, as stimulated fasciae are more elastic than glued and dried fasciae. This condition ensures an optimised water supply.
  •     Faster muscle recovery after hard training
  •     Improved blood circulation, which has the pleasant side effect of tightening the connective tissue and reducing problems with cellulite
  •     Improved posture through balance exercises during training
  •     Positive contribution to personal fitness and performance
  •     Due to its compact size and low weight, the fascia roller can be taken and used everywhere.

Exercises with fascia rollers

The fascia roller is the perfect addition to any sports programme. With just a few minutes a week you can achieve a significantly improved all-round fitness. We tell you how the exercises with the massage roller work.


Exercises with the fascia roller for the back
Lie on a mat on the floor and place the fascia roller under your back. Now roll with the weight of your body up and down over the roller. Keep in mind that the areas that hurt the most need intensive treatment. So don't be afraid to work on these areas in particular, even if it can be a little uncomfortable at first.


Exercises with the fascia roll for the neck
Stand against a wall and place the Blackroll® in the neck area. Now apply pressure to the roll with your neck and slowly move your head from left to right and back again.


Exercises with the fascia roll for the shoulder
Stand against the wall and place the fascia roller slightly below your shoulder height. Put pressure on the roller with your shoulder and now slowly bend your knees and slowly go up again.


Exercises with the fascia roller for the hip
Problems in the hips can be caused by sitting in the office for long periods of time. To massage the fascia in this area of the body, you should sit with your buttocks on the fascia roller. Now place the leg of the side you want to train over the other thigh and slowly roll up and down. Then repeat with the other side.


Exercises with the fascia roller for the knees
Tight fascia can be responsible for knee pain. You can loosen these fasciae by moving the front of your thigh up and down on the fascia roller. Roll from the back of your knee to your bottom and back again. Then repeat the same on the back of your thigh.


Exercises with the fascia roller for the calf
Sit on an exercise mat and place your left leg on the roller while positioning your right leg. Support yourself with your hands next to your buttocks. Raise your buttocks and slowly move your calf over the roller. The more you rotate your leg during the movement, the better the effect on the entire calf. Repeat the exercise with the right calf.


Exercises with the fascia roller for the sole of the foot
A small fascia roller or a Blackroll® ball is best suited for this exercise. Place the sole of your right foot on the roller or ball. Now place your body weight in the foot and move it from the heel to the toes and back over the roller or ball. Then switch to the left sole of the foot.

Für die Knie

Verklebte Faszien können durchaus für Knieschmerzen verantwortlich sein. Du kannst diese Faszien lösen, wenn du die Vorderseite deines Oberschenkels auf der Faszienrolle hoch und runter bewegst. Rolle von der Kniekehle bis zum Po und wieder zurück. Dasselbe wiederholst du anschließend auf der Rückseite deines Oberschenkels.

Für den Nacken

Stelle dich an eine Wand und platziere die Blackroll® im Nackenbereich. Übe nun mit dem Nacken Druck auf die Rolle aus und bewege den Kopf langsam von links und rechts und wieder zurück.

Für die Schulter

Stelle dich an die Wand und platziere die Faszienrolle etwas unterhalb deiner Schulterhöhe. Übe mit der Schulter Druck auf die Rolle aus und gehe nun langsam in die Knie und langsam wieder hoch.

Für die Fußsohle

Für diese Übung eignen sich am besten eine kleine Faszienrolle oder ein Blackroll® Ball. Lege deine rechte Fußsohle auf die Rolle oder den Ball. Lege nun dein Körpergewicht in den Fuß und bewege ihn von der Ferse bis zu den Zehen und wieder zurück über die Rolle oder den Ball. Wechsle anschließend zur linken Fußsohle.

Für den Rücken

Lege dich auf eine Isomatte auf dem Boden und platziere die Faszienrolle unter deinen Rücken. Rolle nun mit der Last deines Körpers hoch und runter über die Rolle. Bedenke dabei, dass gerade die Stellen, die besonders schmerzen, einer intensiven Behandlung bedürfen. Scheue dich also nicht, vor allem diese Stellen zu bearbeiten, auch wenn es am Anfang etwas unangenehm sein kann.

Für die Hüfte

Probleme in der Hüfte können durch langes Sitzen im Büro begünstigt werden. Um die Faszien in diesem Körperbereich zu massieren, solltest du dich mit dem Gesäß auf die Faszienrolle setzen. Lege nun das Bein der Seite, die trainiert werden soll, über den anderen Oberschenkel und rolle langsam hoch und runter. Anschließend wiederholst du das Ganze mit der anderen Seite.

Für die Wade

Setze dich auf eine Trainingsmatte und lege dein linkes Bein auf die Rolle, während du dein rechtes Bein anstellst. Stütze dich mit den Händen neben dem Gesäß ab. Hebe dein Gesäß an und bewege deine Wade langsam über die Rolle. Je mehr du dein Bein bei der Bewegung drehst, desto besser der Effekt auf die komplette Wade. Wiederhole die Übung anschließend mit der rechten Wade.

Buy fascia rollers at K-Active

In the large online shop of K-Active you will find everything you need to start fascia training. Different degrees of hardness, surfaces and shapes allow for the greatest possible flexibility during training. This also guarantees that you will find exactly the product that suits you and your requirements. In addition to fascia rollers for standard use in various degrees of hardness and with different surfaces, you can also find fascia balls at K-Active that are suitable for selective training of your body.