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Fascia ball exercises
Discover all of the massage ball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.
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.
Chest Massage
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.
Back Mobilisation
Place the BALL 08 in supine position under the upper back. Stretch your arm and bring it up and down.
Shin Massage
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.
Shoulder Massage
Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.
Posterior Deltoid 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.
Intercostals Massage
Place the BALL 08 in front on the intercostal muscles. Place your flat hands over it. Slowly roll outward and back again.
Forearm Massage
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.
Lower Leg Massage Outside
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.
Lower Leg Massage Inside
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.
Calf massage
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.
Glute Massage
Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.
Hamstring Massage
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.
Foot Massage
While standing, place the sole of the foot on the BALL. Slowly roll back and forth.
Adductor Massage
Put the BALL on a chair. Sit on it with the inside of your leg. Shift your weight. Create light movements with it. Look for painful points. Stay on them until the pain subsides.
Quads Compression
Place the BALL under your thigh in forearm support. Find a pain point. Remain in this position. Concentrate on your breath.
Upper Traps Massage
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.
Temple Massage
Place the BALL 08 on the side of the head with one hand. Massage the temporal muscle slowly and in a controlled manner.
Knee Pit Massage
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.
Hamstrings Attachement Massage
Sit down on a chair. Clamp a BALL 08 directly in front of the ischial tuberosities. Roll out the hamstrings in this manner.
Hip Flexor Massage
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.
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.
TFL Massage
Lie on your stomach. Position your hips at the level of your pants pocket on the BALL08. Stay on the spot.
Fascia ball exercises for activation before sports
For activation before sports, the self-massage techniques are performed more quickly. This will quickly bring your muscles to operating temperature.
Chest Activation
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.
Hamstring Activation
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.
Glute Activation
Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.
Calf Activation
Start in sitting position with one leg bent and calf of other leg placed on BALL 08 and BLOCK. Lift buttocks off floor. Quickly roll back and forth.
Cook Bridge
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.
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