Fascia Training for Handball: Exercises for Recovery

Fascia Training for Handball: Exercises for Recovery

Improve Recovery with These Exercises for Handball Players

Time

  • 20 minutes
  • 10 exercises

Follow this fascia training plan to improve your recovery and minimize tension, so you can stay in top shape and boost your performance on the handball court. Good luck!

Upper Back Massage - Both Sides

Place the BLACKROLL under your thoracic spine. Lift your legs. Clasp your hands behind your head. Roll slowly from your neck to your lumbar spine.
Product
Seconds
60
Body part
Upper Body, Upper Back
Training Goals

Shoulder Massage

Start by lying on your back. Place the BALL under your shoulder. Bend your knees. Slowly move your upper body back and forth to massage your shoulder.
Product
Seconds
60
Body part
Upper Body, Shoulders
Training Goals

Breast massage

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.
Product
Seconds per side
1 / 60
Body part
Upper Body, Shoulders, Chest
Training Goals

Latissimus Massage

In a standing position, wedge the MINI between the wall and your side. Roll it up and down by bending and straightening your knees.
Product
Seconds per side
1 / 60
Body part
Upper Body, Shoulders, Upper Back
Training Goals

Shoulder Massage

While standing, position the MINI against the wall. Lean your upper arm against it. Roll slowly up and down by bending and straightening your knees.
Product
Seconds per side
1 / 60
Body part
Upper Body, Upper arm
Training Goals

Preacher Stretch

Start on all fours. Place your hands on the BLACKROLL. Now slowly roll forward with the roller. Lower your chest to the floor between your arms.
Product
Seconds
60
Body part
Upper Body, Shoulders, Chest
Training Goals

Chest Stretch

Get on all fours. Place the BLACKROLL next to you. Rest your forearm on it. Lower your chest toward the floor to stretch your chest and arm. Hold the stretch.
Product
Seconds
60
Body part
Upper Body, Chest, Upper arm, Forearm
Training Goals

Calf Massage - Right

While sitting, bend one leg. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Product
Seconds
60
Body part
Lower Body, Lower legs
Training Goals

Buttock massage

Sit on the BLACKROLL 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. Roll slowly back and forth.
Product
Seconds per side
1 / 60
Body part
Lower Body, Hips
Training Goals

Massage of the Front of the Thighs

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.
Product
Seconds
1 / 60
Body part
Lower Body, Thigh
Training Goals