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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.
BUTTOCKS WITH THE BALL
STARTING POSITION
Start in a sitting position with one half of the buttocks on the BLACKROLL® BALL. Put the leg of the same side on top of the other bent leg. Support yourself on your hands.
EXECUTION
Slowly roll out the half of the buttocks in small circles by bending and extending the lower knee. The more bodywheight you shift on the BALL, the more intense will be the treatment. Remain on the hotspots for about 10s and twist to the left and right. Then 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.
BACK ON THE WALL WITH THE BALL
STARTING POSITION
Start in a standing position with the back against a wall. Place the BLACKROLL® BALL between the wall and the back, right next to the spine.
EXECUTION
Slowly roll up and down by bending and extending your knees. Vary the intensity by actively press your back against the BALL. Then place the BALL on the other side of the spine and repeat the exercise.
NECK WITH THE BALL
STARTING POSITION
Start lying on your back. Place the BLACKROLL® BALL under your neck.
EXECUTION
Slowly turn your head to the left and right to massage your neck. Remain on hotspots for about 10s, intensify the pressure with your head against the BALL and perform little noddings. Treat all hotspots of the neck region in this manner.
SHOULDER GIRDLE WITH THE BALL
STARTING POSITION
Start lying on your back. Place the BLACKROLL® BALL under your right shoulder blad. Plant your feet with bended knees.
EXECUTION
Lift your buttocks and slowly roll to the right and left, and up and down over the BALL. Remain on hotspots, set down your buttocks and move your right arm in a half-circle up next to the head. Move it over the side back to the buttocks and repeat this movement for 5 times. Treat all hotspots in this manner and then switch sides.
FOREARM WITH THE BALL
STARTING POSITION
Start in a sitting position and place the left arm on the left knee. Hold the BLACKROLL® BALL with the right hand and place it on the left forearm.
EXECUTION
Apply pressure with the BALL on the forearm and twist it with constant pressure left and right. Hold in the final position of the twist for about 10s. Then release the pressure. Move along the forearm treating all the hotspots in this manner. Then switch sides.
PLANTAR FASCIA WITH THE BALL
STARTING POSITION
Start in a standing position and place the right foot on the BLACKROLL® BALL.
EXECUTION
Shift your body weight over the right foot to apply pressure onto the BALL and roll with constant pressure in little circles over the BALL. Remain on hotspots for about 10s and intensify the pressure on the BALL. Release the pressure and move along the sole, from the ball to the heel area of the foot and treat all hotspots in this manner. Then switch sides.
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