Fascia Training for Gymnasts: 8 Effective Exercises

Lie down and place your calf on the TRIGGER. Find a tender spot. Stay on the spot. Relax your muscles. Focus on your breathing.

Stand in a lunge position facing a wall. Support yourself with your hands. Shift your body weight onto your front leg.

Secure the SUPER BAND to an object at ankle height. Wrap the band around your ankle from the front. Get into a half-kneeling position. Push your knee straight forward past your toes. Return to the starting position.

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.

Start in a half-kneeling position. Place the lower leg of your back leg against the wall. Straighten your upper body. Consciously tilt your hips upward. Hold this position.

Place your lower back muscles on the TRIGGER. Find a tender spot. Stay on that spot. Focus on your breathing.

While standing, place the muscles in the thoracic spine area on the TRIGGER. Find a tender spot. Stay on the spot. Relax your body. Focus on your breathing.

Start in a side-lying position on the floor. Bend your top leg at a 90° angle. Place it in front of your body on the BLACKROLL. Use your lower hand to hold your bent knee down. Extend your top arm. Rotate backward toward the floor from your thoracic spine and shoulder. Your gaze follows the rotating arm.