The BLACKROLL® Guide to Menstrual Cramps

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Endure Less. Understand More.

Menstrual cramps are common—but they’re not inevitable. Understand your body and learn how to actively manage them.

The BLACKROLL® Guide

PMS doesn’t have to be a permanent condition.

Now you know what’s behind your symptoms. Our free guide shows you how you can actively counteract them with targeted recovery and body awareness.

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Small Helpers for Big Relief

Foam roller

Med

€34.90

Resistance band

Stretch Band

€24.90

Pillow

Recovery Pillow

€99.90

Routines for Your Period Days

Whether it’s gentle movement, focused breathing, or mindful relaxation—these short routines are here to support you. Simple, practical for everyday life, and without pressure.

Self-Care Routine: 4 Exercises for Inner Relaxation

Take a Break from the Holiday Hustle with More Self-Care

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Rotation Exercises: Greater Flexibility for the Spine

Relieve tension, strengthen your back, and promote relaxation. These 5 rotation exercises will help you mobilize your upper body.

Anti-Stress: Relaxation Exercises at Work

Stress Relief Through Movement.

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Breathing Exercises: Breathe Away Stress and Anxiety

10 Minutes of Interactive Breathing Exercises to Release Stress and Anxiety

Knowledge That Makes These Days Easier

Women’s Health – A Holistic Understanding and Targeted Support

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

Victorine Kulier

Menstrual Cramps: Causes, Immediate Relief, and Warning Signs

Understanding Menstrual Cramps: Causes, Quick Relief (Heat, Exercise, NSAIDs), and Warning Signs That Require Medical Attention.

Victorine Kulier

Heart Rate Variability in the Female Cycle: What You Need to Know

Find out why HRV fluctuates during menstruation, the follicular phase, and the luteal phase—and how sleep, breathing, and moderate endurance training can improve it.

Victorine Kulier

Cycle-Based Training

Victorine Kulier