Learn in 21 days how to use fascia training to combat tension, relieve pain, and prevent it—so you can enjoy exercise for years to come.
Training Principles of the Online Course
In the 21-Day Pain-Free Fascia Course, you’ll learn six different techniques and how to apply or combine them throughout your day to actively improve your health:
- Myofascial self-massages relieve tension
- Stretching exercises for balance in the muscle-fascia system
- Mobilization exercises for greater flexibility
- Strengthening exercises correct muscular imbalances
- Fascia yoga improves your body awareness
- Relaxation techniques help combat stress
Here’s how it works...
- Book the online course here
- After purchase, you’ll receive an email with a link to the course and a link to create a user account. Through your BLACKROLL® user account, you’ll get unlimited access to Stefan’s training videos and application tips on our Academy course platform. If you already have an account, simply log in with it.
- Complete the 21-day challenge in one go—right after you book... Yeah, you can do it!
Don’t worry—the course content will be available to you indefinitely after you sign up, so you can complete the 21-day online course multiple times.
Curriculum
Built to last
four lessons, each building on the last, so what you learn in week one still matters in week four.
BLACKROLL Mastertrainer Stefan zeigt dir in diesem Video, wie du dich ideal auf den 21-tägigen Faszienkurs vorbereitest - von A wie anfangen, T wie Tools bis Z wie Zeit.
Ebook: 2 · Further contents: 1 · Video: 1
Is the online fascia course right for me?
The online fascia course is suitable for:
- anyone who wants to relieve their own tension
- anyone who wants to learn about fascia training from A to Z
- anyone who wants to learn more about holistic mobility training
- anyone who has various fascia tools at home and wants to learn how to use them
- anyone who wants to train and learn flexibly, anytime and anywhere
What our participants say
"Great online course, great exercises, great instructor.
Blackroll training relieves tension and makes the body more supple."
Katrin, 31, Munich
21 Tage Painfree Faszienkurs
Ja, du kannst Schmerztabletten schlucken. Ja, das wird deine Schmerzen für kurze Zeit lindern. Aber das ist ungefähr so, als würdest du Klebeband über die Motorkontrollleuchte kleben. Nachhaltig und langfristig hilft nur, wenn du aktiv etwas für deine Gesundheit tust. Im Online-Faszienkurs lernst du, wie du mit zielgerichteter Bewegung und Entspannungstechniken deinen Körper in Balance bringst. Lerne Schmerzen am ganzen Körper, aber insbesondere im Rücken und Nacken loszuwerden und vorzubeugen. Myofasziale Selbstmassage Seit Tausenden Jahren nutzen Menschen Selbstmassage, um Gesundheit zu fördern und Schmerzen zu lindern. Die Selbstmassage hilft dir, Verspannungen zu lösen und Heilungsprozesse anzukurbeln. Dehnübungen Viele Muskeln sind aufgrund unserer einseitigen Lebensweise auf Dauerspannung. Sie neigen zur Verkürzung. Um die Balance in unserem Muskel-Faszien-System wiederherzustellen, nutzen wir gezielte Dehnübungen.Mobilisation Ziel der Mobilisation ist eine verbesserte Beweglichkeit der Gelenke. Mit unterschiedlichen Mobilisationstechniken wollen wir Bewegungseinschränkungen und -blockaden entgegenzuwirken.Kräftigung Einige Muskeln im Körper neigen zur Abschwächung. Der Körper reagiert mit Haltungsschwächen und kompensatorischen Bewegungsmustern. Mit gezielten Übungen können wir muskuläre Dysbalancen in unserem Körper ausgleichen.Faszien-Yoga Yoga ist in vielerlei Hinsicht gut für uns. Wir bewegen unseren Körper, beruhigen unser Nervensystem und bauen Stress ab. Wir entwickeln ein besseres Körperbewusstsein und beugen Problemen vor.Entspannung Häufig haben Schmerzen eine emotionale Komponente. Ein hohes Maß an Stress kann sich in Form von Schmerzen in unserem Körper manifestieren. Entspannungstechniken helfen dir dabei, dein Nervensystem zu beruhigen.
- 90 days return policy (excluding electronic products, which have a 30 day return policy).Read more
- Arrives in 2-3 working days
The Most Important Questions About the 21-Day Pain-Free Fascia Course
The 21-Day Pain-Free Fascia Course is for anyone who’s ready to take charge of their own well-being. If you want to prevent pain, this course is perfect for you. But even if you have back or neck pain, the exercises and tips can help you lead a healthier life.
However, the exercises are not a substitute for medical or therapeutic treatment. If you suffer from chronic or acute injuries or illnesses, you should consult a doctor before participating.
Stefan mainly uses the following products in the course:
BLACKROLL® STANDARD foam roller for myofascial self-massage and mobilization techniques. Alternatively, the softer MED model can be used.
Stefan uses the BALL 08 fascia ball to demonstrate targeted massages that release deep-seated tension.
Stefan uses the STRETCH BAND for various stretching and strengthening exercises. Alternatively, you can also use a MULTI BAND or an orange SUPER BAND for the exercises.
Occasionally used tools that you don’t necessarily need or that you can easily replace with the tools listed above:
- DUOBALL 08
- TRIGGER (alternative: Fascia Ball BALL 08)
- LOOP BAND
Get your workout gear ready. Don’t have everything at home?
No problem—the exercise videos also show alternative exercises. Plus, you can skip the exercises if you don’t have the tool at home.
Not necessarily. Stefan uses our products for all the exercises. We therefore recommend a foam roller, a foam ball, and at least one resistance band for the course.
Stefan also provides tips for alternative exercises and explains how you can do an exercise with similar tools or without any tools at all. We’ve linked all the products used in the course on this page.
The online course is designed to be completed in 21 days to achieve the best possible results. We’ll unlock the content for you immediately after you sign up. It will then be available to you indefinitely on our Academy course platform.
This means that if you take a break, pause the course, and start over, or even take it multiple times a year, that’s no problem.
The course consists of a total of 21 units ranging from 5 to 30 minutes. On the seventh day of each week, you can choose whether to take a break or do the additional bonus workouts.
Ideally, you’ll complete the suggested daily workload. Including reading time, the longest session takes about 35 minutes. And of course, it’s great if you then regularly incorporate the exercises and what you’ve learned into your daily routine.
If you’re already experiencing pain or if pain occurs during your workout, we recommend that you see a doctor to have the symptoms evaluated.
The most important thing is to let your own body awareness guide you during training to determine whether an exercise is beneficial for you or not. A mild, comfortable sensation of tension during the exercises is acceptable. However, it shouldn’t be so painful that you tense up. You should always be able to relax fully. If an exercise doesn’t feel right for you, you always have the option to skip it.
Here you’ll find more information on the situations in which we advise against fascia training.
The exercises in the course are designed to promote holistic, healthy movement. Many of our customers have already experienced pain relief by using the products. However, the causes of pain can be so complex that we naturally cannot offer any guarantees. Here you’ll find more information on the situations in which we advise against fascia training.
In any case, it makes sense to consult a doctor or therapist if you’re experiencing pain.
After you’ve booked the course through our online store, you should register directly with us. The 21-Day Pain-Free Fascia Course is available in your BLACKROLL® account under “Courses.” You’ll find it there immediately after booking.
Already have a BLACKROLL® account? Then all you need to do after purchase is log in with your email address.
Please note that you must use the same email address when purchasing your course and when registering. The course is for your personal use only and cannot be transferred to others.
After you’ve completed all the course units, you’ll receive a certificate of completion from us. By the way, once you’ve finished the course, you can access the videos and content at any time.
Bonus: 5 additional exercise videos
The 21-Day Painfree Fascia Course is an online program that provides you with a new training video almost every day, focusing on holistic fascia training. Almost. Because Day 7 is designated as a rest or bonus day in the course schedule.
Stefan has put together 5 bonus videos just for the 21-Day Painfree Fascia Course. You can add the bonus videos to your regular workout or do them on your rest days. This adds even more variety to your fascia training!
Bonus: 21 Practical Tips for Everyday Life
Each day of the course offers a new focus topic. Stefan has put together easy-to-apply tips for each day that you can incorporate into your daily routine to prevent pain and tension.
From A for “breathing exercises for everyday life” to H for “posture at your desk” to S for “sitting,” Stefan has a new tip for you for each focus day.
Your Trainer Stefan
Stefan is part of the BLACKROLL® team. As a Master Trainer & Education Manager, he’s responsible for creating much of our exercise science content. In constant collaboration with our experts from the fields of science, professional sports, and therapy, he develops our educational materials, designs workouts and workshops, and creates new trainer certification programs.
A former competitive athlete, yoga instructor, and movement enthusiast, he loves any form of exercise that’s good for the fascia. Stefan studied fitness and preventive health management and is constantly furthering his education in the areas of fascia, functional training, and yoga. When he’s not training on his mat or practicing yoga, you’ll often find Stefan in the mountains.
Learn how to prevent pain in your back, neck, and throughout your entire body and relieve tension in our 21-Day Pain-Free Fascia Course