Discovery better sleep:
With our RECOVERY PILLOW
Home
Free shipping over 35€ Free shipping over 35€
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
https://storage.googleapis.com/oneworld-prod/assets/blackroll-uebungen-klettern-min.jpeg?v=1656939904
Add routine to list

Fascia training for climbing

Recover faster with these exercises for climbers

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

Do you like adventure and adrenaline? Then climbing is the right sport for you. It doesn't matter whether you train in a climbing hall or scale rock faces in the great outdoors. You will exercise muscles you didn't even know you had.

That's where a fascia massage comes in handy. Self-massage exercises have been proven to prevent muscle soreness and get you back in shape faster for your next climbing adventure.

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 climbers after every session on the wall to boost your 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
Seconds per side
60
Body part
Forearm
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

Wrist Flexor Stretch

Stretch one arm. Turn the palm towards the ceiling. Grasp your fingers with the other hand. Pull them towards you.
Product

0

Seconds per side
60
Body part
Forearm
Training Goals
Recovery, Mobility

Upper Back Massage

Place the BLACKROLL under your thoracic spine. Stand up with your legs. Clasp your hands behind your head. Slowly roll from your neck to your lumbar spine.
Product
Seconds
90
Body part
Upper Back
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
Seconds per side
60
Body part
Upper Back
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

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
Seconds per side
60
Body part
Calf, Lower legs
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
90
Body part
Thigh
Training Goals
Recovery, Mobility
Fascia Training Products for Climbing
15 cm long
blackroll mini foamroller black
+4
Mini
€10.90
8 cm Ø
YELLOW
+2
Ball 08
€10.90
Ideal for beginners
blackroll standard foamroller black
Standard
from
€29.90
Premium Quality
Black
Mat
from
€79.90
Get 10% discount on your first order
Subscribe to our newsletter
Free shipping over 35€ Free shipping over 35€
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
Delivery & shipping
Cancellation terms
Privacy policy
Imprint
General terms and conditions (GTC)
© 2024 BLACKROLL.COM. ALL RIGHTS RESERVED