Fascia Ball: The Best Exercises for Home
Discover all massage ball exercises with the BLACKROLL® BALL 08 & BALL 12
Discover all massage ball exercises with the BLACKROLL® BALL 08 & BALL 12
Are you looking for exercises you can do with a fascia ball? Here, we’ll show you various exercises using a fascia ball. When doing fascia training with a ball, you can target specific areas during self-massage and reach deeper into the tissue to release tension points. These trigger ball exercises are also the best way to work on hard-to-reach areas of the body.
Breast Massage
Sit upright. Place BALL 08 on your chest muscle. Move the ball slowly in circular motions over your chest muscles. You can vary the pressure as desired.
Back Mobilization
Place BALL 08 under your upper back while lying on your back. Move your straight arm up and down.
Shin Massage
Position your shin muscles on the BALL 08. To do this, turn your lower leg slightly inward. Support yourself with both arms on the floor. Slowly roll the ball up and down with your lower leg.
Shoulder Massage
Start by lying on your back. Place the BALL under your shoulder. Bend your knees. Slowly move your upper body back and forth to massage your shoulder.
Massage of the Intercostal Muscles
Place BALL 08 on the front of the intercostal muscles. Place your flat hands over it. Roll slowly outward and back again.
Forearm massage
Start in a seated position. Rest your bent arm on your thigh. Hold the BALL 08 in your other hand. Press it against your forearm. Now move it slowly in circular motions across your forearm. You can vary the pressure as desired.
Outer Lower Leg Massage
Sit on the floor. Place a BALL 08 under your outer ankle. Support yourself with your hands on your lower leg. Apply pressure. Work the entire outer side of your lower leg in this manner.
Inner Thigh Massage
Sit on the floor. Place the leg you want to work on in front of you. Place a BALL 08 on the inner side of the shin, directly behind the inner ankle. Apply pressure with both hands. Work the entire inner side of your lower leg.
Calf Massage
While sitting, bend one leg. Place the calf of the extended leg on the BALL 08. Support yourself with your arms behind your body. Look for a tender spot. Hold this position. Vary the position of the ball.
Buttock massage
Sit on the BALL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Now slowly roll back and forth.
Massage of the Sole of the Foot
While standing, place the sole of your foot on the BALL. Roll slowly back and forth.
Upper Trapezius Massage
Stand next to a doorframe. Place the BALL to the side of the doorframe. Step into a lunge. Lean your upper body forward so that the BALL is wedged between the junction of your neck and shoulder and the doorframe. Work your trapezius muscle this way.
Temporal Muscle Massage
Place BALL 08 against the side of your head with one hand. Massage the temporal muscle slowly and in a controlled manner.
Back of the Knee Massage
Sit on a chair. Bring the leg you want to work on up toward you. Place a BALL 08 between your thigh and lower leg. Use your arms to pull your lower leg toward your body to target pain points.
Back of Thigh Massage
Sit on a chair. Place a BALL 08 directly in front of your sit bones. Roll out the top of your thighs in this position.
Hip Flexor Massage
Lie on your stomach with your forearms propped up. Rest your head loosely on the backs of your hands. Place the BALL directly above your groin, between your rectus abdominis muscles and the lateral iliac crest. Slowly lower your weight onto the BALL.
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.
TFL Massage
Lie on your stomach. Position your hips on the BALL08 at the level of your back pocket. Stay in that position.
Fascia set
€59.90
Resistance band
€24.90
Fascia Ball Exercises for Activation Before Exercise
For pre-workout activation, the self-massage techniques are performed at a faster pace. This quickly gets your muscles up to operating temperature.
Engaging the Chest Muscles
Start in a prone position and place BALL 08 under your chest. Move your upper body back and forth quickly to massage the chest. Alternatively, you can also stretch your arm upward and pull it back.
Glute Activation
Sit on the BALL with one buttock. Place the opposite leg on the floor. Place the foot of the side you want to work on top of the raised knee. Support yourself with your hands behind your back. Now roll quickly back and forth.
Calf Activation
Angle one leg while seated. Place the calf of the extended leg on the BALL 08 and the BLOCK. Support yourself with your arms behind your body. Lift your buttocks off the floor. Roll out your calf quickly.
One-Legged Bridge
Start in a supine position. Bring your legs up. Clamp the BALL 08 between your thigh and hip by pulling your leg toward you. Lift your hips without losing the BALL. Slowly lower your hips back down.
