Discover all of the massage ball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.
Looking for exercises that you can do with a fascia ball? We'll show you the different fascia ball exercises here. During fascia training with a ball, you can target specific areas as part of a self-massage to deeper penetrate the tissue and release tension knots. Even parts of the body that are difficult to reach are best treated with these trigger ball exercises.
Sit up straight. Place the BALL 08 on your pectoral muscle. Slowly move the ball in circular movements over your chest muscles. You can vary the pressure as you like.
Place the BALL 08 in supine position under the upper back. Stretch your arm and bring it up and down.
Position your shin muscles on the BALL 08, turning your lower leg slightly inward. Support yourself with both arms on the floor. Slowly roll the ball up and down with your lower leg.
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.
Place the BALL 08 in front on the intercostal muscles. Place your flat hands over it. Slowly roll outward and back again.
Begin in sitting position and position bent arm on thigh. Push the BALL 08 against lower arm with other arm. Apply slight pressure and roll BALL in small circles.
Sit on the floor. Place a BALL 08 under the outer ankle. Support yourself with your hands on your lower leg. Create pressure. Work the entire outside of your lower leg in this manner.
Sit on the floor. Place the leg to be worked on in front of you. Place a BALL 08 on the inside of the shin just behind the medial malleolus. Apply pressure with both hands. Work your entire inner lower leg.
Angle one leg while sitting. Place the calf of the stretched leg on the BALL 08. Support yourself with your arms behind your body. Look for a pain point. Remain in this position. Vary the position of the ball.
In sitting position, place one thigh on BALL 12. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thigh.
Place the BALL under your thigh in forearm support. Find a pain point. Remain in this position. Concentrate on your breath.
Stand next to a door frame. Place the BALL to the side of the door frame. Step into a lunge. Bend your upper body forward so that the BALL is wedged between the neck/shoulder junction and the door frame. Work your trapezius muscle.
Place the BALL 08 on the side of the head with one hand. Massage the temporal muscle slowly and in a controlled manner.
Sit on a chair. Pull the leg to be worked on. Clamp a BALL 08 between the upper and lower leg. Use your arms to pull the lower leg toward your body to work on pain points.
Sit down on a chair. Clamp a BALL 08 directly in front of the ischial tuberosities. Roll out the hamstrings in this manner.
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.
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.
For activation before sports, the self-massage techniques are performed more quickly. This will quickly bring your muscles to operating temperature.
Start in prone position and place BALL 08 under your chest. Quickly move your upper body back and forth to massage the chest. Alternatively, stretch your arm upwards and pull it back.
In sitting position, place one thigh on BALL 12. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thigh.
Start in supine position. Stand your legs up. Clamp the BALL 08 between your thigh and your hip by pulling your leg towards you. Raise your hips without losing the BALL. Slowly lower your hips again.