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Fascia duoball exercises
Discover all of the duoball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.
Discover all of the duoball exercises that you can do with the BLACKROLL® BALL 08 & BALL 12.
Fascia duoball exercises are particularly suitable for all parallel muscle groups, such as in the back and calves. You can massage the specific area while penetrating the tissue more deeply with these duoball exercises. The shape of the BLACKROLL® DUOBALL resembles a peanut, which is why you may already have heard of "peanut ball exercises“ or "peanut massage ball exercises“. Here, we're providing a duoball guide containing the main exercises that you can perform with the twin fascia ball.
Upper Arm Massage
Position the DUOBALL against the wall in standing position. Lean against it with the upper arm. Slowly roll the DOUBALL up and down by bending and stretching the knees.
Product
Seconds per side
60
Body part
Shoulders, Upper arm
Training Goals
Recovery, Mobility
Neck Massage
Start in supine position. Place the DUOBALL under your neck. Now slowly turn your head from right to left to massage your neck muscles.
Calf massage
Angle one leg while sitting. Place the calf of the stretched leg on the DUOBALL. Lift the buttocks off the floor. Slowly roll out your calf.
Back massage
Clamp the DUOBALL between your back and the wall in standing position. Slowly roll the DUOBALL up and down by bending and stretching the knees.
Lower Back Massage
Place your lower back on the DUOBALL. Support yourself with your arms on the floor. Roll slowly back and forth in a slight sideways position.
Forearm Massage
Position the back of your forearm on the DUOBALL. Slowly roll back and forth along the forearm.
Shin Massage
Get into the bench position. Place one lower leg on the DUOBALL. Turn the foot slightly inwards. Slowly roll back and forth.
Hamstring Massage
Angle one leg in sitting position. Place the other thigh on the DUOBALL. Support yourself from the floor. Slowly roll back and forth.
Wall Angel
Clamp the DUOBALL between your back and the wall. Slide the arms up and down the wall.
Forehead Massage
Clamp the DUOBALL 08 between a wall and your eyebrows. Bend forward and create pressure. Make nodding movements with your head. Work your way along the top of the skull to the crown.
Neck Massage
Place the DUOBALL 08 in your neck. Lean against a wall. Massage your neck up to your shoulders. Create the movement by bending and stretching your legs.
DUOBALL exercises to activate the muscles before sports
For activation before sports, the self-massage techniques are performed more quickly. This will quickly bring your muscles to operating temperature.
Back activation
Clamp the DUOBALL between your back and the wall in standing position. Quickly roll the DUOBALL up and down by bending and stretching the knees.
Hamstring Activation
Angle one leg in sitting position. Place the other thigh on the DUOBALL. Support yourself from the floor. Quickly roll back and forth.
Calf activation
Angle one leg while sitting. Place the calf of the stretched leg on the DUOBALL. Lift your buttocks off the floor. Quickly roll out your calf.
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