Exercises

BLACKROLL® exercises for your product
BLACKROLL® exercises for your product
Excercises by Products Find exercises inspiration for your BLACKROLL® tool! All Excercises by Products Excercises by Products Find exercises inspiration for your BLACKROLL® tool! All Excercises by Products Read more...
Yoga belt exercises
Bow Pose Get into prone position. Put the yoga belt around your ankles. Hold the other end of the strap with your hands. Press your leg into the floor and lift your knees and chest off the floor. Your elbows should now point forward. Hold this position. Product 0 Seconds 30 Body part Anterior Fascia Chain, Shoulders Training Goals Mobility Dancer Pose Put the yoga strap around your foot. Grasp the other end of the strap with your hands. Stretch your hips and lift your leg. At the same time... Read more...
BLACKROLL® STRETCH BAND exercises
These STRETCH BAND exercises let you work on your strength and flexibility. Looking for exercises using the BLACKROLL® STRETCH BAND? This workout band is more than just a resistance band - it's perfectly designed to increase flexibility and strength at the same time. We call these type of exercises using the STRETCH BAND muscle stretching training. In the following, we'll show you how these STRETCH BAND exercises work to rectify imbalances in the body. Stretch Band Pigeon Pose Bring one leg in front of your body and bend it at... Read more...
Exercises against pain
Exercises against pain
Exercises against pain Exercise program against your pain All exercises against pain Exercises against pain Exercise program against your pain All exercises against pain Read more...
Functional training
Functional training
Functional training Workouts for more fitness, strength and endurance! All Fitness Workouts Functional training Workouts for more fitness, strength and endurance! All Fitness Workouts Read more...
Regeneration after cycling | Exercises
Regeneration after cycling | Exercises
Release tension in the front of your thighs and loosen heavy legs after cycling. Relieving thigh tightness Start in forearm support. Place both legs just above the knees on the... Read more...
pregnancy workout pelvic
This is how your pregnancy workout is structured with a focus on pelvic floor exercises, stomach muscle exercises and leg stability Your pregnancy workout focussing on the pelvis, stomach and legs: First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine. During the workout, which is tailored to your... Read more...
Muscle-building exercises for snowboarding | BLACKROLL® exercises
For strong leg & gluteal muscles while snowboarding Squats Stand with feet shoulder-width apart and put LOOP BAND around thighs. Squat down until thighs are parallel to floor. Push outwards with thighs to prevent knees from bending inwards. Return to starting position. Product Loop Band Repetitions 3 x 15 Body part Glutes, Thigh Training Goals Activation, Strength Side Walks Stand with feet shoulder-width apart and put LOOP BAND around thighs. Walk sideways in a squat position. When you move sideways, make sure your leg moves first, the direction of which... Read more...
Loosening sij blockage | Exercises
Loosening sij blockage | Exercises
Release tension in the buttocks from sitting on the bike. Release glute tension Sit down and place the STANDARD or BALL 08 under one buttock. Place the leg of the... Read more...
Fascia training for rowing
Fascia training for rowing
Shoulder Massage Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder. Product Ball 08 Seconds per side 60 Body part... Read more...
Fascia training for canoeing
Fascia training for canoeing
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 Ball... Read more...
Exercises for the workplace
Exercises for the workplace
Office exercises you can do anytime The shoulder and neck area tends to become tense when we sit in front of the PC all day. You can relieve and prevent... Read more...
Knee pain | Treatment and exercises
Knee pain | Treatment and exercises
Myofascial self-massage for knee pain You can release adhesions and tension in the muscles around the shoulders and fascia with knee exercises for myofascial self-massage. This regulates the tensile forces... Read more...
Muscle soreness after snowboarding | BLACKROLL® exercises
Quads Mobilisation Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs. When you find a pain point, stay on it. Bend and straighten your knee alternately. + Read more Product Standard Repetitions 15 Body part Thigh Training Goals Mobility Hamstring Massage In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs. Product Standard Seconds 60 Body part Thigh Training Goals Recovery, Mobility... Read more...
Cycling preparation | Warming up for cycling
Cycling preparation | Warming up for cycling
Activate your hip flexor. Knee Lift Place the LOOP BAND around the feet. Shift the weight onto one leg and pull the other leg upwards so that the hip and... Read more...
Muscle building for cross-country skiing | BLACKROLL®
For strong arm movements when cross-country skiing Single Arm Pull Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body. Slowly move the arm forward again. Product Multi Band Repetitions 15 Body part Upper arm, Upper Back Training Goals Activation, Strength Standing One Arm Push Attach the MULTI BAND to a fixed object behind you. Reach into the... Read more...
Cool-down and stretching exercises for athletics
Myofascial self-massage for athletics recovery Current research shows that targeted fascia training has a positive effect on the muscle soreness that develops after a training session. Self-massage helps you squeeze out depleted fluids. Your tissues can fill up again with fresh nutrients. It also has a positive calming effect on the autonomic nervous system. Self-massage exercises will help you relax. Calf Massage Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf. While... Read more...
Calf pain | Treatment and exercises
Calf pain | Treatment and exercises
Myofascial self-massage for calf pain Do you have hardened muscles or fascia in your calves? Then massaging your calves can help relieve the tension. If you want to work on... Read more...
Stretching exercises for football | Exercise routine
Hip flexor stretch with lateral flexion Fix the SUPER BAND to an object at waist level. Come into a kneeling position. Put the band around your thigh from behind. Stretch your hips and tighten your buttocks. Let the band pull you into the stretch. Hold the position. Tip: The hip flexors are a group of muscles that lift your leg towards your core and help you to shoot. They play a large role in football and deserve special attention. One of the most important stretching exercises for footballers. + Read... Read more...
Impingement syndrome | Exercises
Impingement syndrome | Exercises
Myofascial self-massage for impingement syndrome Shortened, hardened muscles and fascial adhesions should be loosened up first. In the following impingement shoulder exercises, we will show you how to relax the... Read more...
Hip pain | Exercises
Hip pain | Exercises
Myofascial self-massage for hip pain Your first goal: to release tightness and sticking in your hip area. You can achieve this by using targeted massages for hip pain. Myofascial self-massage... Read more...
Heart opening exercises
Shoulder Chest Opener Grasp the STRETCH BAND with your fingertips. Put your arms through it. Move the band back over your head until it is level with the back of your head. Raise your sternum upward. Hold the position. If the exercise is too challenging, start with your arms further down. It is important to keep your elbows straight. + Read more Product Stretch Band Sets / Seconds 3 / 30 Body part Chest, Shoulders Training Goals Recovery, Mobility Diagonal Shoulder Chest Opener Grasp the STRETCH BAND with your fingertips.... Read more...
Full Body Workout | Exercises to do at home
Full Body Workout | Exercises to do at home
Full-Body Workout 30-min full body workout for at home Duration 30 Min Exercises 9 Difficulty Level Difficulty Full-Body Workout 30-min full body workout for at home Duration 30 Min Exercises... Read more...
Sore muscles after skiing | BLACKROLL® exercises
For tense calves from skiing Calf Massage Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf. While rolling out, slowly turn your foot to the right and left. This way you massage even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg. + Read more Product Standard Seconds per side 60 Body part Lower legs Training... Read more...
Volleyball warm-up exercises
Calf Activation Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf. While rolling out, slowly turn your foot to the right and left. Then you will reach even more parts of the calf muscles. If you want to intensify the exercise, rest the free leg on the lower leg of the other leg. + Read more Product Standard Seconds per side 30 Body part Lower legs Training Goals Activation Glute Activation Sit... Read more...
Abendroutinen
Abendroutinen Entdecke Übungs-Tutorials um deinen Tag entspannt zu beenden. Alle Übungen für den Abend Abendroutinen Entdecke Übungs-Tutorials um deinen Tag entspannt zu beenden. Alle Übungen für den Abend Read more...
BLACKROLL® Übungen fürs Schwimmen
BLACKROLL® Übungen fürs Schwimmen Mit diesen Übungen zu mehr Kraft beim Schwimmen Alle Übungen für Schwimmer BLACKROLL® Übungen fürs Schwimmen Mit diesen Übungen zu mehr Kraft beim Schwimmen Alle Übungen für Schwimmer Read more...
BLACKROLL exercises in canoeing
Handball exercises with BLACKROLL® Discover BLACKROLL® exercises especially for handball players. Fascia training with valuable regeneration exercises awaits you. All handball exercises Handball exercises with BLACKROLL® Discover BLACKROLL® exercises especially for handball players. Fascia training with valuable regeneration exercises awaits you. All handball exercises 15 MIN Fascia Training in Canoe Sport Stay more efficient and prevent injuries thanks to the beneficial effect of fascia massage. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a competition or in a training camp? You don't need to. Get the ergonomic neck... Read more...
Nacken
Entdecke alle Übungen für deinen Nacken. Entdecke alle Übungen für deinen Nacken. Office trigger point massage exercises Anti-stress exercises for the workplace More inner balance through muscle stretching exercises Office trigger point massage exercises Anti-stress exercises for the workplace More inner balance through muscle stretching exercises Read more...
Nacken
Entdecke alle Übungen für deinen Nacken. Entdecke alle Übungen für deinen Nacken. Office trigger point massage exercises Anti-stress exercises for the workplace More inner balance through muscle stretching exercises Office trigger point massage exercises Anti-stress exercises for the workplace More inner balance through muscle stretching exercises Read more...
BLACKROLL® exercises in table tennis
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BLACKROLL® exercises in gymnastics
BLACKROLL® exercises in gymnastics Discover BLACKROLL® exercises especially for you in gymnastics. A beneficial fascia training with regeneration exercises is waiting for you. All exercises for climbing BLACKROLL® exercises in gymnastics Discover BLACKROLL® exercises especially for you in gymnastics. A beneficial fascia training with regeneration exercises is waiting for you. All exercises for climbing 20 MIN fascia training for gymnastics You can treat yourself to a soothing fascia massage both before and after gymnastics. This will help you prevent imbalances and compensations. To the exercises Sleep well everywhere Uncomfortable hotel... Read more...
BLACKROLL® exercises for climbing / bouldering
BLACKROLL® exercises for climbing / bouldering Discover BLACKROLL® exercises for rowing. Thanks to the beneficial fascia training, you regenerate better and perform better. All exercises for climbing BLACKROLL® exercises for climbing / bouldering Discover BLACKROLL® exercises for rowing. Thanks to the beneficial fascia training, you regenerate better and perform better. All exercises for climbing 15 MIN fascia training for climbing or bouldering Self-massage exercises have been proven to prevent muscle soreness and get you back in shape faster for your next climbing adventure. To the exercises Read more...
BLACKROLL® exercises for rowing
BLACKROLL® exercises for rowing Discover BLACKROLL® exercises for rowing. Thanks to beneficial fascia training, you regenerate better and perform better. All exercises for rowing BLACKROLL® exercises for rowing Discover BLACKROLL® exercises for rowing. Thanks to beneficial fascia training, you regenerate better and perform better. All exercises for rowing 15 MIN fascia training after rowing Treat yourself to a fascia massage after rowing and prevent sore muscles and tension. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a competition or in a training camp? You don't need to. Get... Read more...
BLACKROLL exercises in canoeing
BLACKROLL exercises in canoeing BLACKROLL® exercises especially for you in triathlon. > For triathlon strength training with stability exercises & regeneration exercises. All exercises in canoeing BLACKROLL exercises in canoeing BLACKROLL® exercises especially for you in triathlon. > For triathlon strength training with stability exercises & regeneration exercises. All exercises in canoeing 15 MIN Fascia Training in Canoe Sport Stay more efficient and prevent injuries thanks to the beneficial effect of fascia massage. To the exercises Sleep well everywhere Uncomfortable hotel pillows before a competition or in a training camp?... Read more...
Fascia training for table tennis
Fascia training for table tennis
Subscapularis Massage Position the BLOCK crosswise at shoulder height against a wall. Stand sideways to it. Position the BALL in the lower part of your armpit. Press it transversely backwards... Read more...
Fascia training for gymnastics
Fascia training for gymnastics
Calf Trigger Point Massage Place your calf on the TRIGGER while lying down. Find a spot to focus on. Remain on the point. Relax the muscles. Concentrate on your breathing.... Read more...
Fascia training for climbing
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 Ball 08 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. To intensify the exercise, you can put some pressure on your arm with the other hand. + Read more Product Mini Seconds per side 60 Body part... Read more...
BLACKROLL® exercises in triathlon
BLACKROLL® exercises in triathlon Discover BLACKROLL® exercises especially for you in triathlon. Triathlon strength training with stability exercises and regeneration exercises in the form of fascia training are waiting for you. All exercises for triathlon BLACKROLL® exercises in triathlon Discover BLACKROLL® exercises especially for you in triathlon. Triathlon strength training with stability exercises and regeneration exercises in the form of fascia training are waiting for you. All exercises for triathlon Sleep well before the triathlon competition Uncomfortable hotel pillows before the competition or in the training camp? You don't need... Read more...
Triathlon strength training
Standing Scale Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position. Bend the knee of the supporting leg to achieve more stability. + Read more Product Standard Repetitions 15 Body part Glutes, Lower back, Thigh, Upper Back Training Goals Strength Side Shuffle Pull one LOOP BAND over your knees and the other over your ankles. Stand up straight. Lean your upper body... Read more...
Triathlon fascia training
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 Ball 08 Seconds 60 Body part Upper Back 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. Rotate in both directions while rolling to work the entire musculature. + Read more Product Standard Seconds 60 Body... Read more...
BLACKROLL® exercises in volleyball
BLACKROLL® exercises in volleyball Discover BLACKROLL® exercises especially for you as a volleyball player. From warm-up exercises to strength training and stretching exercises, you will find everything to support you before, during and after playing volleyball BLACKROLL® exercises in volleyball BLACKROLL® exercises in volleyball Discover BLACKROLL® exercises especially for you as a volleyball player. From warm-up exercises to strength training and stretching exercises, you will find everything to support you before, during and after playing volleyball BLACKROLL® exercises in volleyball Read more...
Volleyball mobility exercises
Shoulder-Chest-Opener Grasp the STRETCH BAND with your fingertips and place it behind your buttocks. Bring the band up behind you. Hold the position. Product Stretch Band Sets / Seconds 3 / 30 Body part Chest, Shoulders Training Goals Recovery, Mobility Rotation Take a shoulder-width stance. Grasp the STRETCH BAND with your fingertips. Bring it to the level of the back of your head. Rotate your upper body to one side. The head follows the movement. Hold the position and repeat on the other side. Actively press into the floor with... Read more...
Volleyball strength training
Deadlift Stand on the center of the SUPER BAND. Bend forward with your back straight. Grasp both ends of the band. Extend your hips and straighten your upper body. Firmly clench your buttocks in the top position. Then return to the starting position. Product Super Band Repetitions 15 Body part Glutes, Lower back, Thigh Training Goals Strength Overhead Squat Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Squat down and lift straight arms up simultaniously. Return to... Read more...
Rotational exercises: More flexibility for the spine
World's Greatest Stretch Come into a wide lunging position. Keep the back leg extended. Place the BLOCK on the inside of the front leg. Place the opposite hand on the BLOCK. Rotate the upper body to the front leg. Stretch the free hand towards the sky. The gaze follows the hand. Hold the position. Product Block Seconds 30 Body part Spiral Fascia Chain Training Goals Recovery, Mobility Side Angle Pose Come into a wide lunging position. Rotate the back leg outward 45 degrees. Place a BLOCK on the outside of... Read more...
Fascia ball shoulder
What exercises you can do with the fascia ball for your shoulders. To help your shoulders relax, exercises with the fascia ball are ideal. With the BLACKROLL Ball 08, you can easily massage places that feel tense, selectively and intensively. However, it is important that each of the exercises should be reasonably pain-free. Also in everyday life, make sure you keep an upright posture and evenly load your upper body. Which fascia ball exercises can help you to eliminate pain, you can find here. Get started right away! Posterior Deltoid... Read more...
Fascia ball hips
Looking for exercises with the fascia ball for your hip? You can find them here! Your hip feels stuck and you are looking for exercises to loosen it up? Then the fascia ball is just right for you. You are often very tense, especially when sitting for a long time. With the fascia ball you can massage yourself selectively and it can help you to get a better feeling of your hip flexor and your hip.Here you get an overview of fascia ball exercises for the hip. TFL Massage Lie... Read more...
Foam roller hand
Wondering if and how you can use the foam roller on your hands? Here you will find the answer. Your hands are exposed to constant stress in everyday life. Due to mostly excessive unnatural hand posture, it often comes to adhesions of the fascia in your hand. With the foam roller, you can massage your hands as well as your fingers and wrist to relieve tension.Which exercises you can do with the foam roller, here you can find them all at a glance Finger Massage Place the surface of a... Read more...
Foam roller chest
What exercises you can do with the foam roller to relax your chest. If your chest and your rib cage feel tight, a massage with the foam roller is just right for you. With the foam roller you can practice specific exercises to relax your chest muscles.The BLACKROLL BALL 08 is even better suited for massaging the chest than the foam roller. With it, you can reach this area of the body specifically and selectively. By the way: it becomes even more intensive with a TRIGGER TOOL. You can find... Read more...
Fascia ball chest
Exercise inspiration with the fascia ball for the chest. Your chest muscles can often be quite tight due to long hours of work or one-sided physical activity. This can even lead to back and neck pain.To relieve the tension, you need to mobilize and release your tissues in the chest area.This is where the fascia ball of your chest can help. Through it you can massage spots on your chest and loosen your fascia. So what are you waiting for? Grab your fascia ball and let's go. Chest Massage Sit... Read more...