Fascia Training for Gymnasts: 8 Effective Exercises

Place your calf on the TRIGGER while lying down. Find a spot to focus on. Remain on the point. Relax the muscles. Concentrate on your breathing. 

Stand in front of a wall in a crotch position. Support yourself with your hands. Shift your body weight to the front leg.

Fix the SUPER BAND to an object at ankle level. Place the band around the ankle from the front. Come into a half kneeling position. Push the knee straight forward over the tops of the feet. Return to the starting position.

Lie on your stomach with your forearms supported. The head rests loosely on the back of the hands. Place the BALL directly above the groin between the straight abdominal muscles and the lateral iliac crest. Slowly lower your weight onto the BALL.

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

Place your lower back muscles on the TRIGGER. Find a pain point. Remain on the point. Concentrate on your breathing. 

Place your muscles in the thoracic spine area on the TRIGGER while standing. Find a point of pain. Remain on the point. Relax your body. Concentrate on your breathing. 

Start in a side-lying position on the floor. Bend your top leg to 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. Let your gaze follow the rotating arm.