Fascia ball helps with muscle tension


Hardened nodules in the neck and no masseur around? We give you the necessary tools to relieve pain, at least in the short term: a fascia duo ball and some simple exercises.

Fascia training

The older we get, and the less physical activity we engage in, the more the fascia loses its undulations. This can result in a weakness of the connective tissue. Self-massage with a fascia ball or fascia roll helps strengthen the connective tissue.

Why use a fascia ball?

Fascia rollers aren't necessarily the all-rounders they are advertised for. But with a few tricks they're excellent tools against tense muscles.

The duo ball is especially suitable for parallel running muscle strands, as we find them on the back and neck. It spares the spinous processes of the vertebrae and gives pressure to the areas that need it: the muscles, including the fascia, their sheath.

How fascia training works

  1. Start with light pressure on the muscles and only gradually apply more pressure to tense areas.
  2. Roll very slowly over the muscles and stop briefly in particularly tense areas.
  3. Continue breathing evenly
  4. The pressure should not be too strong. Severe pain, sweating and shock breathing are signs of excessive use.

5 simple exercises with the fascia duo ball

Take 2 minutes for each muscle group or for each muscle and try to integrate the exercises into your training programme.

Exercise for the forearm

For office workers as well as for heavy work: many people know pain and tension in the forearm. Even those who suffer from so-called "tennis elbow" benefit from this exercise: place the forearm in the groove of the duo ball and move up and down with light pressure.

Exercise 3: forearm
Place the forearm in the groove of the duo ball and move up and down with light pressure.

Fascia ball exercise for the back & neck

The duo ball is particularly suitable for tension in the spine: place upright against the wall. Position the groove between the two balls directly on the spine. Go into a squat and roll the ball up and down. Stop in a particularly tense position and put pressure on it. The more you lean against the wall, the stronger the pressure will be.

Tip: if you like it more intense, you can do the whole thing on the floor.

Training the calf and base of the Achilles tendon

Exercise 4: calf and Achilles tendon
Support with one leg and place the calf of the other leg on the roll. Slowly roll up and down.

Exercise for the latissimus dorsi

Tension in the latissimus is often underestimated. Do you feel a slight pull when you stretch your arms upwards? Then try this exercise. Put on the side and walk up and down with light pressure.

Exercise 5: latissimus dorsi
Put on the side and walk up and down with light pressure.


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