Fascia Training for Table Tennis: 10 Effective Exercises

Improve Recovery with These Exercises for Table Tennis Players

Time

18 minutes
10 exercises

Subscapularis Massage

Extend your arm. Let your fingers fall downward. Your palm faces toward you. Pull your hand toward your body.

Make sure your elbow is fully extended. To target different muscle groups, rotate your hand in both directions.

Product

Sets / Seconds

Body part

Upper Body

Training Goals

Shoulder Massage

Extend one arm. The back of your hand faces you. Turn your palm toward the ceiling. Grasp your fingers with your other hand. Pull them toward you.

Keep your elbow fully extended. To target different muscle groups, rotate your hand in both directions.

Product

Sets / Seconds

Body part

Upper Body

Training Goals

Broomstick Stretch

Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.

Product

Standard

Seconds

Body part

Lower Body, Thigh

Training Goals

Upper Arm Massage

While sitting, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Lift your buttocks. Slowly roll out the back of your thighs.

Product

Standard

Seconds

Body part

Lower Body, Thigh

Training Goals

Forearm Massage

While sitting, bend one leg. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

As you roll out, slowly turn your foot to the right and left. This allows you to massage even more areas of the calf muscles. If you want to intensify the exercise, rest your free leg on the lower leg of the other leg.

Product

Standard

Seconds per side

Body part

Lower Body

Training Goals