Fascia Training for Canoeists: 8 Simple Exercises

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.

Place the back of your forearm on the MINI. Roll back and forth along your forearm.

Start in a supine position. Place the BALL under your shoulder. Lift your legs. Slowly move your upper body back and forth to massage the shoulder.

Start in a side-lying position. Place the BLACKROLL under your upper torso. Support yourself on your forearm. Bend your upper leg and place it on the floor. Roll slowly up and down along your torso.

In a standing position, wedge the MINI between the wall and your side. Roll it up and down by bending and straightening your knees.

Start in a prone position. Place the BALL 08 under your breast. Slowly move your upper body back and forth to massage the breast. Alternatively, you can also stretch your arm upward and pull it back.

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.

Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.