Fascia duoball exercises

Discover all of the duoball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.

Discover all of the duoball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.

Fascia duoball exercises are particularly suitable for all parallel muscle groups, such as in the back and calves. You can massage the specific area while penetrating the tissue more deeply with these duoball exercises. The shape of the BLACKROLL® DUOBALL resembles a peanut, which is why you may already have heard of "peanut ball exercises“ or "peanut massage ball exercises“. Here, we're providing a duoball guide containing the main exercises that you can perform with the twin fascia ball.

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.

Rollout per side
Body part
Upper arm, Shoulders
Training Goals
Recovery, Mobility

Neck Massage

Start in supine position. Place the DUOBALL under your neck. Now slowly turn your head from right to left to massage your neck muscles.

Sets / Seconds
1 / 60
Body part
Head, Neck
Training Goals
Recovery, Mobility

Calf massage

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

Product
Rollout per side
Body part
Lower legs
Training Goals
Recovery, Mobility

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.

Sets / Seconds
1 / 60
Body part
Upper Back
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.

Sets / Seconds
1 / 60
Body part
Lower back
Training Goals
Recovery, Mobility

Forearm Massage

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

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

Shin Massage

Get into the bench position. Place one lower leg on the DUOBALL. Turn the foot slightly inwards. Slowly roll back and forth.

Rollout per side
Body part
Lower legs
Training Goals
Recovery, Mobility

Hamstring Massage

Angle one leg in sitting position. Place the other thigh on the DUOBALL. Support yourself from the floor. Slowly roll back and forth.

Rollout per side
Body part
Thigh
Training Goals
Recovery, Mobility

Wall Angel

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

Product
Sets / Reps
1 / 20
Body part
Upper Back, Shoulders
Training Goals
Recovery, Mobility

Forehead Massage

Clamp the DUOBALL 08 between a wall and your eyebrows. Bend forward and create pressure. Make nodding movements with your head. Work your way along the top of the skull to the crown.

Product
Rollout
Body part
Head
Training Goals
Recovery

Neck Massage

Place the DUOBALL 08 in your neck. Lean against a wall. Massage your neck up to your shoulders. Create the movement by bending and stretching your legs.

Product
Rollout
Body part
Neck
Training Goals
Recovery

DUOBALL exercises to activate the muscles before sports

For activation before sports, the self-massage techniques are performed more quickly. This will quickly bring your muscles to operating temperature.

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.

Sets / Seconds
1 / 30
Body part
Upper Back
Training Goals
Activation

Hamstring Activation

Angle one leg in sitting position. Place the other thigh on the DUOBALL. Support yourself from the floor. Quickly roll back and forth.

Rollout per side
Body part
Thigh
Training Goals
Activation

Calf activation

Angle one leg while sitting. Place the calf of the stretched leg on the DUOBALL. Lift your buttocks off the floor. Quickly roll out your calf.

Product
Rollout per side
Body part
Lower legs, Calf
Training Goals
Activation

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