Fascia Training for Table Tennis: 10 Effective Exercises

Improve Recovery with These Exercises for Table Tennis Players

Time

18 minutes
10 exercises

Subscapularis Massage

Position the BLOCK crosswise at shoulder height against a wall. Stand sideways to it. Position the BALL in the lower part of your armpit. Press it transversely backwards into the tissue.

Stay in this position for the desired duration. Try to relax even deeper with each breath.

Product

Ball 08 Block

Seconds

Body part

Upper Body, Shoulders

Training Goals

Shoulder Massage

Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.

Product

Ball 08

Seconds

Body part

Upper Body, Shoulders

Training Goals

Broomstick Stretch

Come to a hip-width stance. Grasp the SUPER BAND in front of the chest and pull it apart. With arms extended, bring the band over your head.

Make sure that you keep the spine stable. The tighter you grip the band, the more intense the mobilization.

Product

Super Band

Seconds

Body part

Upper Body, Shoulders

Training Goals

Upper Arm Massage

Position the DUOBALL against the wall in standing position. Lean against it with the upper arm. Slowly roll the DOUBALL up and down by bending and stretching the knees.

Product

Duoball 08

Seconds per side

Body part

Upper Body, Shoulders, Upper arm

Training Goals

Forearm Massage

Position the back of your forearm on the DUOBALL. Slowly roll back and forth along the forearm.

To intensify the exercise, you can put some pressure on your arm with the other hand.

Product

Duoball 08

Seconds per side

Body part

Upper Body, Forearm

Training Goals

Wrist Extensor Stretch

Extend your arm. Let your fingers fall downward. Your palm faces toward you. Pull your hand toward your body.

Make sure your elbow is fully extended. To target different muscle groups, rotate your hand in both directions.

Product

Sets / Seconds

Body part

Upper Body, Forearm

Training Goals

Wrist Flexor Stretch

Stretch one arm. Turn the palm towards the ceiling. Grasp your fingers with the other hand. Pull them towards you.

The elbow is fully extended. To reach different parts of the muscle, turn your hand in both directions.

Product

Sets / Seconds

Body part

Upper Body, Forearm

Training Goals

Quads Massage

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

Product

Standard

Seconds

Body part

Lower Body, Thigh

Training Goals

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.

Product

Standard

Seconds

Body part

Lower Body, Thigh

Training Goals

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

While rolling out, slowly turn your foot to the right and left. This way you massage even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg.

Product

Standard

Seconds

Body part

Lower Body, Lower legs

Training Goals