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Fascia ball exercises back

How to use the fascia ball on your back.

How to use the fascia ball on your back.

Your back is tense and you are looking for fascia ball exercises to loosen it specifically? Especially in the area of the back you often find many trigger points. These trigger points are hardenings that you can loosen by using the fascia ball. To relieve the pain, simply grab your fascia ball and follow the exercises shown below.

Due to the small size of the massage ball, you can easily relieve stubborn tension in both the upper and lower back yourself and even reach deep-seated tension. If the fascia ball is too intensive for you, grab the BLACKROLL® TWIN or the DUOBALL 12. Have fun!


Back Mobilisation

Place the BALL 08 in supine position under the upper back. Stretch your arm and bring it up and down.

Product
practice icon
Sets / Seconds
1 / 60
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Mobility

Teres Minor Massage

Lie sideways on the floor. Extend your lower arm. Position the BALL08 under your shoulder. Tilt your body slightly backward. Find a pain point. Stay on the point.

Product
practice icon
Seconds per side
60
body parts icon
Body part
Shoulders
traning-goals icon
Training Goals
Mobility

Wall Angel

Stand against the wall. Place the BALL between your upper back and the wall. Now move your arms above your head. Return to the starting position.

Product
practice icon
Seconds
60
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Recovery, Mobility

Punctual Back Massage

In supine position, place BALL 08 under the upper back. Fix under a pain point. Meanwhile, concentrate on your breathing.

Product
practice icon
Sets / Seconds
1 / 120
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Mobility

Übungen mit dem DUOBALL

Back activation

Clamp the DUOBALL between your back and the wall in standing position. Quickly roll the DUOBALL up and down by bending and stretching the knees.

practice icon
Sets / Seconds
1 / 30
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Activation

Back massage

Clamp the DUOBALL between your back and the wall in standing position. Slowly roll the DUOBALL up and down by bending and stretching the knees.

practice icon
Sets / Seconds
1 / 60
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Recovery, Mobility

Lower Back Massage

Place your lower back on the DUOBALL. Support yourself with your arms on the floor. Roll slowly back and forth in a slight sideways position.

practice icon
Sets / Seconds
1 / 60
body parts icon
Body part
Lower back
traning-goals icon
Training Goals
Recovery, Mobility

Wall Angel

Clamp the DUOBALL between your back and the wall. Slide the arms up and down the wall.

Product
practice icon
Repetitions
20
body parts icon
Body part
Upper Back, Shoulders
traning-goals icon
Training Goals
Recovery, Mobility

Exercise routines for the back

Back pain exercises
clock icon
excercises.duration
34 Min
excercise icon
Excercises
10
difficulty icon
Difficulty
Beginner
Back and biceps exercises 
clock icon
excercises.duration
20 Min
excercise icon
Excercises
18
difficulty icon
Difficulty
Beginner
Exercises for good posture
clock icon
excercises.duration
30 Min
excercise icon
Excercises
7
difficulty icon
Difficulty
Beginner

Product recommendations for fascia roller thigh exercises

8 CM & 12 CM

Massage of areas with parallel aligned muscle strings

Duoball Set

€39.90 €42.80
12 cm

Like a massage with two fists. Hallelujah!

Duoball 12

€24.90
8 cm
BLACK
BLACK/GREEN

Targeted massage for neck, back and shoulders

Duoball 08

€17.90
Special Edition

Targeted massage for neck, back and shoulders

Duoball 08 Gowod Edition

€17.90
Special Edition

Targeted massage for neck, back and shoulders

Duoball 12 Gowod Edition

€24.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers