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.