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.
Shoulder Massage - Right
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.
Chest 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.
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.
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.
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.
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.