Duoball Alternatively or in addition to the classic Blackroll, there is now the so-called Duoball. Two polystyrene balls attached to each other with their recess in the middle offer an optimal self-massage product for back and neck. The spine is thus located in the recess and soft tissue structures are reached more comfortably. Blackroll offers … Duoball | Blackroll: Fascial Roller
Exercises for back 1.) To roll out the back fascia you can now use the large Duoball or the conventional Blackroll. In the supine position with the legs upright, the roll lies just above the pelvis. The abdominal tension lifts the upper body so that it is parallel to the floor. The arms are crossed … Exercises for back | Blackroll: Fascial Roller
“Fascial Roll – Hamstring” Get on the floor in the long seat. Support yourself behind your body with your arms. Place the roll under her thigh and bring her buttocks up into the air. To minimize the pressure on one thigh, one foot supports on the floor. To increase the pressure put one leg over … Fascial Roll – Hamstring
“Fascia Roll – Gluteus” Sit on the fascia roll. One foot and both hands support you in this position. Place the foot on the thigh of the supporting leg. In this position, roll over one half of your buttocks for about 1 minute. Continue with the next exercise
“Fascial Roll – Abductors” Especially runners complain about adhesions on the outside of the thigh. With this exercise good results are achieved. Stand on the floor in the side support. Support yourself with your upper leg and arm in front of your body. Place the roll under the outer side of your thigh. This exercise … Fascial roll – Abductors
“Fascia roll – foot” Tense fasciae under the foot are very well solved with a fascia ball. To do this, place the fascia ball (can also be a tennis ball/yellow ball) under the foot while standing or sitting. Do not put the entire weight on the ball. Roll the ball from front to back, from … Fascial Roll – Foot
“Fascia Roll – Neck” In the supine position, position the fascia roll above the shoulder blades. Use both feet to push your hips up. Roll slowly and control yourself less cm up and down. The fascial roll must not press on the cervical spine. Stop briefly at particularly tense areas until the tension is released … Fascial roll – neck
“Fascia roll – calf” Get in the long seat. The arms support behind the body. Place one or both calves on the roller and bring your buttocks up into the air. To minimize the pressure on one calf, one foot supports on the floor. To increase the pressure on one calf, place one leg over … Fascia roll – calf
“Swing exercise” You train the back fascia by standing with your hips wide and your knees slightly bent. You can hold a weight in your hands (e.g. a water bottle, dumbbell, etc.). Bend your upper body forward while swinging your arms through your legs and knees. From this position a backward swing takes place, which … Fascial training – swing exercise
“Rotational stretching position” To loosen the spiral fasciae, lie on your back. Stand up both legs and spread both arms out to the sides of the body. Both legs are now raised at right angles. From this position, move both legs slightly to the right and then to the left in the air. The upper … Fascial training – rotary extension position
