Fascia training

Fascia training: exercises for myofascial release

Discover the soothing effect of the specific massaging of local body regions and muscle groups. One of the aims of the myofascial release¹ method is to stimulate tissue circulation and thus increase tissue tone. The German Society for Osteopathic Medicine (DGOM e.V.) defines this as: all muscles are enveloped by the so-called fasciae. The fasciae themselves are connected with each other all over the body. The fasciae are stimulated by gentle pressure and tension. This improves the circulation and triggers reactions to normalise tissue tone.²

Exercises with your BLACKROLL MINI

You can do the exercises for myofascial release with little effort and very effectively with the BLACKROLL MINI. Discover the soothing effect of a specific massaging of smaller body regions and muscle groups: this relieves muscular tension and can actively support the healing process after injuries. The massage roll is so small and handy that can fit in every holdall.

Fascia training I

Back

Starting position

Stand upright
Place the BLACKROLL MINI between back and wall just over your hip.

Exercise

Roll out your back in between hip and shoulder by moving up and down
Vary with pressure by changing your balance point

Lateral trunk and latissimus

Starting position

Stand upright
Place one arm on the opposite shoulder
Place the BLACKROLL^® MINI between wall and thorax underneath your armpit

Exercise

Roll out your thorax between hip and shoulder by slowly moving up and down
Vary with pressure by working with your balance point
When you reach the lowest point near your hip slowly get back into the initial position
Change sides

Upper arm

Starting position

Stand upright
Place the BLACKROLL MINI between wall and upper arm near your shoulder

Exercise

By moving up and down roll out your upper arm between elbow and shoulder
Try changing pressure – both strength and pressure point - by working with your balance point
When reaching the lowest point on your upper arm slowly return to the initial position

Underarms and hands

Starting Position

Sit upright at a table
Place the BLACKROLL MINI under your underarm close to your wrist

Exercise

Roll out your underarm between wrist and elbow by moving back and forth on the BLACKROLL MINI
When you reach your elbow slowly move back into the initial position

Fascia training II

Plantar fascia

Starting position

Stand upright
Position the BLACKROLL MINI under the sole of your foot

Exercise

Roll back and forth with your foot on the BLACKROLL MINI from heel to toes
Repeat with both feet
Apply pressure on different areas of your feet (heel, ball, right and left side) by working with your balance point on the BLACKROLL MINI

Shin

Starting position

Get into an all-fours position
Support yourself on your toes and lightly angled arms
Raise your knees just a little
Position the BLACKROLL MINI just underneath your knee and put your right shin on it

Exercise

Roll your shin back and forth on the BLACKROLL MINI
Move your leg to the left and right
The pain should remain bearable: Choose the pressure according to this rule
Change sides

Calf and achilles tendon

Starting position

Sit upright on the floor supporting yourself on your hands
Place the BLACKROLL MINI under your right calf
Establish your left leg next to your right knee

Exercise

Slowly and cautiously roll out your calf
The well established left leg helps with controlling the exercise as it supports the rolling movement and helps raising your buttocks
To secure a full roll out of the calf slowly rotate your right leg from left to right
Change sides

Sources

¹ The word "myofascial" stems from "myo" for muscles and "fascial" for fasciae. Doctors define fasciae as connective tissue structures that surround our muscles and organs.

²Holistic Bodyworks https://www.holisticbodyworks.com.au/myofascial-release/