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.

Product
Rollout per side
Body part
Chest, Shoulders
Training Goals
Recovery, Mobility

Back Mobilisation

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

Product
Sets / Seconds
1 / 60
Body part
Upper Back
Training Goals
Mobility

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.

Product
Seconds
60
Body part
Lower legs
Training Goals
Mobility

Shoulder Massage

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

Rollout per side
Body part
Shoulders
Training Goals
Recovery, 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
Seconds
60
Body part
Shoulders
Training Goals
Mobility

Intercostals Massage

Place the BALL 08 in front on the intercostal muscles. Place your flat hands over it. Slowly roll outward and back again.

Product
Seconds
90
Body part
Chest
Training Goals
Recovery

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.

Product
Rollout per side
Body part
Forearm
Training Goals
Recovery, Mobility

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.

Product
Seconds
90
Body part
Lower legs
Training Goals
Recovery, Mobility

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.

Product
Seconds
90
Body part
Lower legs
Training Goals
Recovery, Mobility

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.

Product
Sets / Seconds
1 / 120
Body part
Lower legs
Training Goals
Mobility

Glute Massage

Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.

Rollout
Body part
Glutes
Training Goals
Recovery, Mobility

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.

Product
Rollout per side
Body part
Thigh
Training Goals
Recovery, Mobility

Foot Massage

While standing, place the sole of the foot on the BALL. Slowly roll back and forth.

Product
Rollout per side
Body part
Foot
Training Goals
Recovery, Mobility

Quads Compression

Place the BALL under your thigh in forearm support. Find a pain point. Remain in this position. Concentrate on your breath.

Product
Sets / Seconds
1 / 120
Body part
Thigh
Training Goals
Mobility

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.

Product
Seconds
90
Body part
Neck
Training Goals
Recovery, Mobility

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.

Product
Seconds
90
Body part
Head
Training Goals
Recovery

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.

Product
Seconds
90
Body part
Lower legs, Thigh
Training Goals
Recovery, Mobility

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.

Product
Seconds
90
Body part
Thigh
Training Goals
Recovery

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.

Product
Seconds
90
Body part
Hips
Training Goals
Recovery, 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
Rollout
Body part
Upper Back
Training Goals
Recovery, Mobility

TFL Massage

Lie on your stomach. Position your hips at the level of your pants pocket on the BALL08. Stay on the spot.

Product
Seconds
120
Body part
Hips
Training Goals
Mobility

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.

Product
Rollout per side
Body part
Shoulders, Chest
Training Goals
Activation

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.

Product
Rollout per side
Body part
Thigh
Training Goals
Activation

Glute Activation

Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.

Rollout per side
Body part
Glutes
Training Goals
Activation

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.

Rollout per side
Body part
Lower legs
Training Goals
Activation

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.

Product
Sets / Reps
3 / 15
Body part
Hips
Training Goals
Activation, Strength

BLACKROLL® BALL

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