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Fascia training for canoeing

Recover faster with these exercises for canoeists

Duration
15 Min
Exercises
8
Difficulty
Beginner
Products used in Routine
Standard
Ball 08
Mini

It doesn't matter whether you're in a traditional canoe or a kayak, canoeing challenges your entire body. Your shoulder and arm muscles push you into the water, your torso muscles stabilise your body, your forearms provide grip strength and your legs provide balance.

After each session, treat yourself to a targeted fascia massage of the muscles you use when canoeing. This will maintain your performance and prevent injuries.

What you should pay attention to during training
  • Slow pace of execution
  • Calm breathing (the exhalation may be slightly longer than the inhalation)
  • Relax the muscles
After every training session

Do these exercises for canoeists after every training session to boost your recovery.

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
Seconds per side
60
Body part
Upper Back
Training Goals
Recovery, Mobility

Forearm Massage

Place the back of the forearm on the MINI. Roll back and forth along the forearm.
Product
Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Shoulder Massage

Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.
Product
Seconds per side
90
Body part
Shoulders
Training Goals
Recovery, Mobility

Lat Massage

Start in a lateral position. Place the BLACKROLL under your upper torso. Support yourself on your lower torso. Place the upper leg bent. Slowly roll up and down along the torso.
Product
Seconds per side
60
Body part
Core
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
Seconds per side
60
Body part
Shoulders, Upper Back
Training Goals
Recovery, Mobility

Chest Masssage

Start in prone position. Place the BALL 08 under your chest. Slowly move your upper body back and forth to massage the chest. Alternatively, stretch your arm upwards and pull it back.
Product
Seconds per side
60
Body part
Chest, Shoulders
Training Goals
Recovery, 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.
Product
Seconds per side
60
Body part
Glutes
Training Goals
Recovery, Mobility

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Product
Seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

Products for regeneration after canoeing

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+4

The mother of all foam rollers

Standard

from
€29.90
8 cm Ø

BLACK
YELLOW
GREEN
+4

Intensive & precise against pain & hardening

Ball 08

€10.90
15 cm long

BLACK
GREEN
YELLOW
+7

Small & handy for face and arms

Mini

€10.90
WITH VIBRATION

Efficient recovery with vibration technology - at home or on the go 

Fascia Gun

€189.90
Premium Quality

Black
Coral
incl. gymbag

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from
€79.90
Get 10% discount on your next order

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers