For the knees
Tight fascia can definitely 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 butt and back again. You then repeat the same on the back of your thigh.
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.
For the shoulder
Stand against the wall and place the fascia roller slightly below your shoulder height. Apply pressure to the roller with your shoulder and now slowly bend your knees and slowly go up again.
For the sole of the foot
For this exercise, a small fascia roller or a Blackroll® ball are best suited. 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 sole of your left foot.