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Recovery

Find out here just how important recovery is for your health—and for improving your performance.

all Recovery articles

Latest Articles

Wetterfuehligkeit

Weather Sensitivity: Why a Change in the Weather Affects You & What Really Helps

Why do many people react to changes in the weather? Learn about the causes, typical symptoms, and expert tips for dealing with weather sensitivity.

Leona Rudolph
Sunday Scaries mental

Sunday Scaries: Why the Start of the Week Causes Stress—and How to Prepare Your Nervous System

Why Sunday evenings often cause anxiety and what happens in the body. Learn how to prepare your nervous system for the week ahead.

Leona Rudolph
Ernaehrung Faszien

Clean Eating: How Healthy Is a Diet Based on Unprocessed Foods?

Clean eating means eating unprocessed foods. But what exactly does that entail, and how healthy is this type of diet?

Dr. Lutz Graumann
Uebermuedung gaehnen chronische muedigkeit

Spring fatigue

As the days lengthen, your body doesn’t always feel more alert straight away. Many people feel exhausted or find it hard to concentrate in spring, even though they’re getting enough sleep. This is usually down to the change to more light, warmth and activity. This item explains how long spring fatigue lasts and what can help in everyday life.

Leona Rudolph
Run Winter

Winter Blues: What’s Behind It—and What Really Helps

What is the winter blues, how can you recognize it, and what specifically helps? Understand the causes, adjust your daily routine, and stabilize your mood in winter.

Leona Rudolph
Cannabis 6

Cannabis and muscle building?

Cannabis and sport are often linked to relaxation, pain relief and recovery. However, THC and CBD affect the body differently, and feeling good does not necessarily mean performing better. This article examines the evidence on muscle building, sleep, recovery and the risks of regular use.

Dr. Lutz Graumann
Gesundheit Wissen

Women’s Health

Sports science and gynecological research on female physiology, hormones, cycle-based training, exercise, nutrition, and recovery.

Victorine Kulier
RED S

PMS: symptoms and causes

It can affect you physically and psychologically, making everyday life and training harder in the run-up to your period. We'll explain how PMS develops, how you can recognise it and what steps you can take to manage it in your daily life.

Victorine Kulier
Schlaf und alkohol fazit

Alcohol and health

Alcohol can help you unwind in the short term, but it can also disrupt sleep and recovery. This article explains how much consumption is considered low-risk, why there's no such thing as a safe quantity and what effects alcohol can have on the body, the mind and performance.

Dr Andrea Gartenbach
Hendrik Pfeiffer Laufen

VO₂max – Longevity

VO₂max is considered a key indicator of your endurance capacity and cardiovascular health. But what does this figure actually tell you, how can you measure it and what kind of training can improve it?

Dr. Lutz Graumann
Yogayo

Flamingo Test – Balance

How good is your balance? The Flamingo Test shows you how long you can stand safely on one leg and what role balance, strength and coordination play in your physical fitness. Find out how the test works and how you can improve your one-legged stance.

Dr. Lutz Graumann
Stressabbau

The Polyvagal Theory According to Stephen Porges

The Polyvagal Theory According to Stephen Porges: How the Vagus Nerve Regulates Stress and Why It Is So Valuable for Therapy and Everyday Life.

Stefan Schneider
Stress 10

Chronic stress

Chronic stress occurs when your body remains under strain for a prolonged period and is barely able to relax. In this article, you’ll find out which physical and mental warning signs may indicate this, why stress becomes chronic and what can help you manage stress in your everyday life.

Leona Rudolph
Aktive meditation

Micro Habits—Small Actions That Drive Behavior

Micro Habits make exercise and recovery possible even when you’re stressed. An evidence-based guide to small actions that make a difference.

Christoph Ebenbichler
Longevity im Alltag 2

Cardiovascular Prevention in the Age of Longevity

Why Blood Pressure & Cholesterol Aren’t Enough: Learn how modern markers such as ApoB, Lp(a), HRV, and imaging can detect heart risks early.

Dr Andrea Gartenbach
Kimi Schreiber Loop Band

Building Routines: How They Change Your Life—and How to Really Stick With Them

Building Routines Made Easy: Why They Work, What Their Limits Are, and How to Incorporate Exercise & Recovery Into Your Daily Life for the Long Term.

Christoph Ebenbichler

Restoring Balance Through Regeneration

Why recovery should be a higher priority in your daily life.

Learn more
Akupressur

Greater Well-Being Through Acupressure

If you’ve ever wondered what effects acupressure has, you’ll find out here.

Regeneration im Sport

Recovery & Exercise

It takes both activity and rest to stay in balance.

Experts

Your experts in recovery

Dr. Lutz Graumann

Dr. Lutz Graumann

Regeneration Expert

Markus Bauer

Markus Bauer

Mental Health Expert

Tina Hohloch

Tina Hohloch

Pregnancy & Postpartum Recovery Expert

Black Week
Foam roller
Standard
Standard

Standard

Available in multiple variants

€29.90€19.90
Foam roller
Med
Med

Med

€34.90
Foam roller
Twin
Twin

Twin

€39.90
Foam roller
Flow
Flow

Flow

€39.90
Foam roller
Slim
Slim

Slim

€24.90
Faszienrolle
Standard Hyrox
Standard Hyrox

Standard Hyrox

€39.90
Faszienrolle
Mini Hyrox
Mini Hyrox

Mini Hyrox

€16.90
Foam roller
Groove Standard

Groove Standard

€39.90
Foam roller
Groove Pro
Groove Pro

Groove Pro

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About Regeneration Routines

Blackroll uebungen vagus nerv
10 min
3 exercises
Normal

Activating the Vagus Nerve: Exercises to Stimulate the Vagus Nerve

These exercises help you activate your vagus nerve and strengthen your immune system. Ideal for your daily routine.

Blackroll faszien yoga uebungen
35 min
3 exercises

Fascia Yoga: The Best Exercises for Beginners

Relax Your Muscles Through Self-Massage & Fascia Yoga

Spannungskopfschmerzen loesen blackroll faszientraining uebungen
10 min
5 exercises

5 Exercises for Tension Headaches and Migraines

What can you do when your head is pounding? Here are 5 simple exercises to help relieve tension headaches and migraines.

Blackroll ganzkoerper faszientraining
24 min
12 exercises

Full-Body Fascia Training: The Best Exercises

Massage yourself with this full-body fascia workout and release adhesions and tension. You’ll become more flexible and ensure optimal fascia health.

Blackroll abendroutine muede werden besser schlafen
10 min
5 exercises

Getting Tired: 5 Exercises for Your Evening Routine

Tips on How to Wind Down Better in the Evening

Blackroll faszientraining oberkoerper blackroll uebungen
30 min
3 exercises

Fascia Training for the Upper Body: The Best Exercises

With these fascia exercises, you can relieve tension in your upper body and release tight fascia in your shoulders. You’ll also find exercises using a fascia roller and fascia balls to release tight fascia in your back.

Blackroll faszien dehnen dehnuebungen
10 min
8 exercises

Stretching Your Fascia: Exercises with the BLACKROLL®

Restore the balance of tension in your body by stretching your fascia, release tension, and become more flexible.

Blackroll verklebte faszien beine faszientraining
10 min
6 exercises

Fascia Training for the Legs: The Best Exercises

With these BLACKROLL exercises, you can release tight fascia in your legs in just 10 minutes.