EXERCISES – BLACKROLL® STANDARD

EXERCISES BLACKROLL® - THE CLASSIC ROLL

The BLACKROLL® (available in different densities and with different surfaces) is the most popular tool of all BLACKROLL® products. It has been developed together with therapists, trainers and athletes and offers a wide range of possibility for self myofascial treatment. For more information about our product please visit our onlineshop.

HAMSTRING WITH THE BLACKROLL®

STARTING POSITION
Start in a sitting position, legs extended. Place the BLACKROLL® underneath you thigh, just above the hollow of the knees. Support yourself on your hands.

EXECUTION
Lift your buttocks off the floor and slowly roll back and forth over the hamstrings. Rotate the legs to the left and right to ensure a treatment of the whole hamstring muscles. Remain on hotspots for about 15s.

CALF WITH THE BLACKROLL®

STARTING POSITION
Start in a sitting position, legs extended. Bend the left leg and place the right calf on the BLACKROLL®. 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 left leg. Rotate the right foot to the left and right to ensure a treatment of the whole calf muscles. Remain on hotspots, for about 15s. Then switch side.

MIDDLE AND LOWER BACK WITH THE BLACKROLL®

STARTING POSITION
Sit on the floor and plant your feet, with your knees bent at a 90-degree angle. Place the BLACKROLL® beneath the lumbar spine, just above the waistline in the lower back and lower your upper body backwards onto the BLACKROLL®.

EXECUTION
Lace your fingers behind the head and lift your buttocks. Slowly roll back and forth between the waistline to the tips of your shoulder blades by bending and straightening your legs. Remain on hotspots for about 15 seconds.

INNER THIGH (ADDUCTORS) WITH THE BLACKROLL®

STARTING POSITION
Start in a plank position on your forearms. Bend the left leg to the side and place the BLACKROLL® underneath the left inner thigh, just above the knee.

EXECUTION
Slowly roll back and forth on the adductors, by pushing you to the side over the BLACKROLL®. Remain on hotspots for about 15s.

OUTER THIGH (IT-BAND) WITH THE BLACKROLL®

STARTING POSITION
Adopt a side-plank position and place the BLACKROLL® under the outer thigh of the lower leg. Support yourself with your hands and the upper leg in front of your body.

EXECUTION
Slowly roll back and forth by pushing your lower leg over the roller using your upper leg in front. Treat the whole outer thigh by turning your lower leg in and out and keep staying on hotspots for about 15s. Then switch sides.

SHIN WITH THE BLACKROLL®

STARTING POSITION
Get on all fours. Place the BLACKROLL® MINI just below the right knee. Plant your left foot on the floor just next to the right knee.

EXECUTION
Take your right toes off the floor and rotate the heels outwards. Slowly roll the outer shin between knee and ankle. Then rotate the heels inwards and roll the inner shin. Then switch sides.

LATERAL TRUNK AND LATISSIMUS WITH THE BLACKROLL®

STARTING POSITION
Start in a side plank position on the right side. Place the BLACKROLL® under your trunk just above the hip. Bend the left leg and plant it in front or behind your body. Support yourself with your left arm in front of you and straighten your right arm.

EXECUTION Slowly roll up and down. Also turn your back slightly backwards to treat the latissimus more extensively. Then switch sides.