Small foam roller exercises

Discover all of the mini foam roller exercises that you can do with the BLACKROLL® MINI.

Discover all of the mini foam roller exercises that you can do with the BLACKROLL® MINI.

If you're looking for all exercises involving the small foam roller for self-massage, then you've come to the right place. In the following, we'll provide an overview of the mini foam roller exercises. The small foam roller is also great for superficial massaging of smaller muscle groups such as the feet, calves and arms

Plantar Fascia Massage

While standing, place the sole of the foot on the MINI. Slowly roll back and forth. Turn your foot also on the inner and outer edge.

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

Calf Massage

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

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

Forearm Massage

Place the back of the forearm on the MINI. Roll back and forth along the forearm.

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

Forarm Massage

Place the back of the forearm on the MINI and the BLOCK. Roll back and forth along the forearm.

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

Hamstring Massage

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

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

Quads Massage

Begin in Plank position. Place your thigh on the MINI. Slowly roll back and forth.

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

Back Massage

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

Product
Rollout per side
Body part
Upper Back, Lower back
Training Goals
Recovery, Mobility

Upper Arm Massage

Position the MINI against the wall in standing position. Lean against it with the upper arm. Slowly roll up and down by bending and stretching the knees.

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

Lat Massage

Begin in standing position and place MINI between side of chest and wall. Roll up and down by bending and straightening your knees.

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

Shin Massage

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

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

Mobilization and stretching

You can use the mini foam roller to improve the mobility of your ankle.

Ankle Joint Mobilisation

Place the forefoot on the MINI. Push the knee in different "directions" beyond the top of the foot, keeping the heel firmly on the ground.

Product
Sets / Reps
1 / 20
Body part
Lower legs
Training Goals
Mobility

Achillis Stretch

Start in an upright position. Place the ball of your foot on the foam roller. The heel remains on the floor, the knee is extended. Shift your weight forward. Increase the stretch in the sole of your foot and calf muscles.

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

Products for your exercises with the small foam roller

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