BLACKROLL® TWIN: The Best Exercises
All exercises with the BLACKROLL® TWIN.
Activating the outer thighs
Place the outer thigh on the TWIN. Place the other leg in front of your body. Support yourself on your hands. Lift your buttocks. Roll your thigh out quickly.
Activating the Front of the Thighs
Start in a forearm plank. Place the TWIN above your knee. Roll your thigh out quickly.
Upper Back Activation
Place the TWIN under your thoracic spine. Stand on your legs. Clasp your hands behind your head. Roll quickly in the upper part of your back.
Chest Stretch
Get on all fours. Place the TWIN next to you. Rest your forearm on it. Lower your chest toward the floor. Hold the position.
Chest Stretch
Get on all fours. Place the TWIN next to you. Rest your forearm on it. Lower your chest toward the floor. Hold the position.
Hip Flexor Massage
Lie on your stomach and place the TWIN beneath your pelvic bone. Bend the other leg. Roll a few centimeters back and forth to massage your hip flexors.
Massage of the outer thighs
Place the outer side of your thigh on the TWIN. Place your other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your thigh.
Massage of the Front of the Thighs
Start in a forearm plank position. Place the TWIN above your knee. Slowly roll out your thigh.
Upper Back Activation
Place the TWIN under your thoracic spine. Stand on your legs. Clasp your hands behind your head. Roll quickly in the upper part of your back.
Lower Back Massage
Place the TWIN under your lower back. Raise your legs. Support yourself on your forearms. Slowly roll out your lower back.
Upper Arm Massage
Position the TWIN against the wall while standing. Lean your upper arm against it. Slowly extend your upper arm by bending and straightening your knees.
Massage of the outer side of the lower legs
Place the outer side of your lower leg on the TWIN. Place your other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your lower leg.
Shin massage
Get into a quadruped position. Place one shin in the groove of the TWIN. Roll out the front of your lower leg.
Calf Activation
While seated, extend one leg. Place the calf of the extended leg in the recess of the TWIN. Lift your buttocks off the floor. Roll your calf out quickly.
Calf Massage
While sitting, bend one leg. Place the calf of your straight leg in the notch of the TWIN. Lift your buttocks off the floor. Slowly roll out your calf.
