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...