EXERCISES – BLACKROLL® BLOCK

EXERCISES BLACKROLL® BLOCK

The BLACKROLL® BLOCK finds its place in Yoga and in combination with other products like BLACKROLL® MINI or BLACKROLL® BALL. So it becomes a perfect surface to work easily at the chest or Achilles tendon. For more information about our product please visit our onlineshop.

CHEST / PECTORALIS

STARTING POSITION
Place the BLACKROLL® BALL on the chest next to the armpit, just under the collarbone and clamp it using the BLOCK. Hold the BLOCK with both hands using the gaps at the back of it.

EXECUTION
Apply pressure with the BLOCK on the BALL roll out the complete chest area in small circles and rocking movements maintaining constant pressure. Remain on hotspots for about 10s. Then release the pressure and switch sides.

CALF AND ACHILLES TENDON WITH BLOCK & BALL

STARTING POSITION
Start in a sitting position, legs extended. Place the BLACKROLL® BALL on the smooth side of the BLOCK. Bend one leg and place the BLOCK and BALL underneath the calf of the extended leg. Support yourself on your hands.

EXECUTION
Lift your buttocks off the floor and slowly roll back and forth over the calf by bending and extending the free, planted leg. Rotate the foot of the treated leg to the left and right to ensure a treatment of the whole calf muscles. Remain on hotspots, set down the buttocks and flex your toes. Release the foot again and repeat this movement for 5 times. Then switch side.

HIP FLEXOR AND HAMSTRING STRETCH

STARTING POSITION
Start lying on your back and place the BLACKROLL® BLOCK under your hips. Keep your arms relaxed at the side of your body.

EXECUTION
Lift one straight leg up towards your chest. Try to actively bring your shoulder blades to the floor. Press your heels to the floor and open your hip joint.

FOREARM WITH BLOCK AND MINI

STARTING POSITION
Place the BLACKROLL® MINI on the smooth side of the BLOCK. Kneel on the floor in front of the BLOCK and place the right forearm on the BLACKROLL® MINI with the palm facing up.

EXECUTION
Apply pressure onto the MINI by placing your left hand on the right forearm. Slowly roll back and forth from wrist to ellbow under constant pressure. Turn your right palm downwards and roll the inner forearm. Then switch sides.

HAMSTRING WITH MINI AND BLOCK

STARTING POSITION
Start in a sitting position, legs extended. Place the BLACKROLL® MINI on the smooth side of the BLOCK. Bend the left leg and place the right leg extended, with the hamstring on the MINI. Support yourself on your hands.

EXECUTION
Lift your buttocks off the floor and slowly roll back and forth over the right hamstrings by bending and extending the left leg. Rotate the right foot to the left and right to ensure a treatment of the whole hamstring muscles. Then switch side.