Exercises

TRIGGER TOOL Exercises
TRIGGER TOOL Exercises
Lower Leg Trigger Point Massage Place your lateral lower leg on the TRIGGER. Find a point of pain. Remain on the point. Relax your leg. Concentrate on your breathing. Product... Read more...
BLACKROLL® TWIN Exercises
Outer Thigh Activation Place your outer thigh on the TWIN. Place the other leg in front of your body. Support yourself on your hands. Raise the buttocks. Quickly roll out your thigh. Turn to either side as you roll out to work more of your thigh. + Read more Product Twin Seconds per side 30 Body part Thigh Training Goals Activation Quads Activation Start in plank position. Place the TWIN above the knee. Quickly roll out your thigh. Rotate your leg in both directions to work multiple muscle parts. +... Read more...
SUPER BAND Exercises
SUPER BAND Exercises
Plantar Fascia Activation Claw the Toe Trainer at the front end of your SMOOVE BOARD with your big toe. Pull the strap as hard as you can for 10 seconds... Read more...
SMOOVE BOARD Exercises
SMOOVE BOARD Exercises
Plantar Fascia Activation Claw the Toe Trainer at the front end of your SMOOVE BOARD with your big toe. Pull the strap as hard as you can for 10 seconds... Read more...
Pregnancy exercises
Pregnancy exercises
Pregnancy exercises Are you pregnant and want to stay fit or regain your balance after pregnancy? We have the right exercises for you. All exercises on pregnancy Pregnancy exercises Are... Read more...
Office trigger point massage exercises
Office trigger point massage exercises
Trigger massage of the upper trapezium Place a BLACKROLL® TRIGGER on the wall at shoulder height. Lean back against it so that the TRIGGER presses against the painful point above... Read more...
Office exercises with muscle length training
Office exercises with muscle length training
Chest shoulder opening Grip the STRETCH BAND with your fingertips. Insert your arms through it and pull the band over your head behind you until it reaches ear height. Keep... Read more...
Workout after pregnancy I rectus diastasis & pelvic floor
Workout after pregnancy I rectus diastasis & pelvic floor
Your postnatal workout focussing on rectus diastasis and pelvic floor exercises In our postnatal BLACKROLL® workout, we’ll start with a warm-up to gently prepare you for the upcoming postnatal exercises.... Read more...
Pregnancy workout back, butt, shoulders & arms
Your pregnancy workout focussing on your back and shoulder joint, arms and buttocks To warm you up from head to toe, we’ll first start with a warm-up to prepare you for the upcoming pregnancy workout, which focusses mainly on back exercises for pregnancy but also includes butt exercises as strengthening this area can relieve pregnancy-related back pain. We’ll perform the workout in blocks of 3, with 3 of each exercise. We’ll do each exercise for 30 seconds and repeat each one twice. Arm and shoulder joint exercises are also included... Read more...
Jaw Pain – 5 Effective Routines for Relaxation & Relief
Jaw pain exercise: relaxes your temples Place the BLACKROLL® MICRO on the upper part of your temple and move it back and forth, all the way down to your jaw joint. Work multiple areas using this method. Tip: Start at the top. + Read more Product Micro Seconds per side 60 Body part Jaw Training Goals Recovery, Mobility Jaw pain exercise: relaxes your jaw Locate the jaw joint using your finger and place the BLACKROLL® TWISTER here. Keeping your mouth relaxed, gently press against it and slowly rotate the TWISTER in... Read more...
Carpal tunnel syndrome | Wrist pain exercises
Hand pain exercise: relaxes your forearms Sit on a chair, place the BLACKROLL® MINI on a table and place the back of your hand on the foam roller. Slowly roll your arm back and forward. At the same time, gently rotate it from side to side to target different muscle groups. Repeat the process for the underside of your arm. + Read more Product Mini Seconds per side 2 x 60 Body part Forearm Training Goals Recovery, Mobility Wrist pain exercise: relaxes your forearms Hold the BLACKROLL® TWISTER in your... Read more...
Elbow pain | Tennis elbow exercises
Tennis elbow exercise: relaxes your forearms Sit on a chair, place the BLACKROLL® MINI on a table and place the back of your hand on the foam roller. Slowly roll your arm back and forward. At the same time, gentle rotate it side to side to target different muscle groups. Repeat the process for the underside of your arm. Tip: To intensify the exercise, apply a little pressure to your arm with your other hand. + Read more Product Mini Seconds per side 60 Body part Forearm Training Goals Recovery,... Read more...
Achilles tendon pain exercises
Achilles tendon pain exercise: relaxes tense calves While sitting, bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the ground and slowly roll your calf. Tip: While rolling, slowly rotate your foot left and right to target more of the calf muscles. If you'd like to intensify the exercise, rest your free leg on the lower part of your other leg. + Read more Product Standard Seconds per side 180 Body part Lower legs Training Goals Recovery, Mobility Achilles tendon stretching: Mobilises... Read more...
Foam roller stomach
Foam roller stomach
Are you asking yourself whether and how you should use the foam roller on your stomach? Find the answer here. Simply rolling around your entire stomach area is not what... Read more...
Foam roller hips
Foam roller hips
Do you have a foam roller and want to relax your hips? Get started! If you're experiencing adhesions in the hip area and feel tense, the foam roller is a... Read more...
Foam roller Achilles tendon exercises
Foam roller Achilles tendon exercises
Looking for Achilles tendon exercises that you can do with a foam roller? Problems with your Achilles tendon and want to rectify it using a foam roller? No problem! Myofascial... Read more...
Foam roller shoulder
Foam roller shoulder
Looking for shoulder exercises that you can do with a foam roller? Tension in the shoulders and neck? Get rapid release with the foam roller. Not only that: you can... Read more...
Foam roller calves
Foam roller calves
Exercise inspiration using the foam roller for the calves. Looking for calf exercises that you can do with a foam roller ? Get an overview here. Not only is the... Read more...
Foam roller legs
Regenerating and activating exercises with the foam roller for the legs. High demands are placed on your legs, whether you're sporty or spend a lot of time sitting. The foam roller provides the necessary regeneration for your legs! Alternatively, you can prepare them for activity by quickly rolling with the foam roller. Which exercises can you do for your legs? Find out more in the following! Hamstring Massage In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly... Read more...
3 exercises with the foam roller for the thighs.
Regenerating and activating exercises with the foam roller for the thigh. Whether as a warm-up before sport or for active regeneration afterwards: the foam roller lets you do both for your thighs. The only difference lies in whether you roll quickly or slowly. Also, if you've spent the entire day sitting down, the foam roller can be really beneficial for your thighs. The adductors might feel painful while rolling with the foam roller, but it's a "pleasure-pain" situation here, as afterwards your thighs are guaranteed to feel more relaxed. So... Read more...
Foam roller arms
Looking for exercise inspiration using a foam roller on your arms? Find it here. Your arms are always in motion - whether during sport, at work or during everyday tasks. Treat them to active regeneration with foam rolling! Perform arm exercises using the foam roller to relieve tension and make the fascia more supple. The BLACKROLL® MINI foam roller is ideal for the arms as they're easy to reach with it. Ideally, roll against a wall or use a BLOCK for support. The small version of the foam roller also... Read more...
Foot massage ball
Looking for foot exercises that you can do with a fascia ball? High demands are placed on your feet which support you throughout the day. Do you give them the required attention and relaxation? You can roll out the soles of your feet using a fascia ball to release adhesions. A small fascia ball such as the BLACKROLL® MINI is ideal here as you can access the feet even better than with the fascia ball. Fascia ball foot exercises can even influence the wellbeing of your entire body as many... Read more...
Foam roller lower back
Discover all of the exercises you can do using the foam roller for the lower back. Often find yourself experiencing tension in the lower back? The foam roller lets you quickly ease tension in the lumbar spine region. If it feels unpleasant to roll the foam roller directly over your lumbar spine, opt for the BLACKROLL® TWIN. It is more gentle on the spine area in the centre of your back. Likewise with the BLACKROLL® DUOBALL which allows more intensive self-massage. The foam roller lets you treat tension in the... Read more...
Foam roller back
Foam roller back
Looking for foam roller exercises for your back? Get an overview here. Myofascial self-massage using the foam roller on the back is a real classic! The back roller lets you... Read more...