Fascia Ball Exercises for the Back
How to use the fascia ball on your back.
How to Use a Myofascial Ball on Your Back.
Is your back tense, and are you looking for fascia ball exercises to specifically relieve that tension? You’ll often find many trigger points, especially in the back area. These trigger points are areas of stiffness that you can release by using the fascia ball. To relieve the pain, simply grab your fascia ball and follow the exercises shown below.
Thanks to the massage ball’s small size, you can easily release stubborn tension in both your upper and lower back on your own—and even reach deep-seated tension. If the fascia ball feels too intense for you, try the BLACKROLL® TWIN or the DUOBALL 12. Have fun!
Back Mobilization
Place BALL 08 under your upper back while lying on your back. Move your straight arm up and down.
Wall angel
Stand against the wall. Place the BALL between your upper back and the wall. Now move your arms over your head. Return to the starting position.
Targeted Back Massage
While lying on your back, place BALL 08 under your upper back. Secure it under a tender spot. Focus on your breathing while doing this.
Exercises with the DUOBALL
Back Activation
Clamp the DUOBALL in an upright position between your back and the wall. Roll the DUOBALL up and down quickly by bending and straightening your knees.
Back massage
Place the DUOBALL in an upright position between your back and the wall. Roll the DUOBALL up and down slowly by bending and straightening your knees.
Lower Back Massage
Place your lower back on the DUOBALL. Support yourself with your arms on the floor. Slowly roll back and forth in a slight side-lying position.
Wall angel
Clamp the DUOBALL between your back and the wall. Slide your arms up and down the wall.
