Sticky fasciae can be quite painful. They limit our freedom of movement, cause neck tension and discomfort. Fascia rolling exercises help you fight this problem!
Anyone who has ever had hardened fascia knows how uncomfortable it can be. That's why I regularly have a masseuse loosen my fascia in my upper and lower back and neck. And that feels so incredibly good.
When it was really bad again just recently, she gave me the tip that I should try fascia roller exercises. And you know what: That helps me really well!
Which exercises with fascia roller are the best, I would like to tell you today. I am sure that you will soon feel better with it.
Top athletes have been swearing by training with the hard foam roller for years.
But first, let's briefly clarify what this role even is and what it can do.
Table of contents
These are the advantages of a fascia roller
Massage rollers are cylindrical and usually made of hard foam. You can use them to specifically train and loosen your fasciae. They target the connective tissue that runs through our entire body like a net.
Every single muscle, every bone, every organ is surrounded by fascial tissue. They give us shape, support and structure. They are fundamental to our movements.
You can think of it sort of like a giant spider web laid out throughout our bodies, holding everything in place. Fascia connects bones, muscles, vision and organs together. They are tear-resistant and usually only a few millimeters thick.
If we don't move enough, make the wrong movements, have stress or injure ourselves, the fasciae can harden and stick together.
This is how your fascia massage succeeds with tension!
Most people know this in the form of neck or back pain. The doctor will not be able to detect any physical ailments. The problem is not with the bones, but with the fasciae.
That's why it's important that you do fascia rolling exercises regularly. The rolling movements and pressure massage and loosen up the fascia tissue. If you neglect them, it can become painful.
It has now been discovered that many nerves and receptors are located in the fasciae and are involved in numerous metabolic and regulatory processes in the body.
With self-massage you promote their elasticity and suppleness. You can work on your back, shoulders, neck, buttocks, calves, thighs and feet, releasing tension and adhesions.
This works in such a way that the connective tissue yields to the pressure during rolling and thus loosens thickened fascia. This ensures that the fascia tissue recovers quickly and becomes supple again. The more regularly you train with the fascia roller, less often will adhesions occur.
Fascia roller exercises affect your body like this
- Massage with the roller loosens agglutinated fascia, relieves pain and improves mobility.
- Fascia rollers promote muscle recovery after exercise, that's why professionals often use them directly after training.
- Trigger zones that are very sensitive to pressure or cause pain can be treated well with the massage roller.
- Fascia roller exercises provide increased blood circulation. This is said to improve even cellulite.
These foods strengthen your fascia!
Which model is suitable for which fascia roller exercises
If you've already done a little research on the subject, you've probably noticed that there are different shapes, colors and sizes of massage rollers.
Smooth surface, nubs, grooves, different degrees of hardness, massage balls, large and small rollers - and of course different colors.
The classic roller has the shape of a cylinder. In the middle it has a hollow space. The roll is 30 cm long and made of black hard foam.
The normal fascia roller
This standard measure can be used to massage almost all areas of the body - especially the large muscle areas such as the thighs, buttocks or neck.
It is hollow and has the shape of a large cylinder. The big roll is the most famous equipment for connective tissue. For most people it is the first step into the world of fascia. Nowadays you can buy it almost everywhere. Even at the discounter it is 2x per year in the assortment.
They come in different degrees of hardness and materials. Do you have a classic black fascia roller that is too hard for you? Then you can wrap a towel around it. This will take a little pressure off.
The roller is also available in mini format. Small rollers are good for the back, shins or forearms.
Yoga exercises also help with stuck fascia!
The vibrating fascia roller
Recently there are Fascia rollers with massage function* like the Wave Roller. You can select 5 different levels. The pressure is intensified by the vibrations. This activates the muscles and tissue. At the same time, fascia roller exercises do not feel as painful as with a conventional model.
The surface is much softer than normal massage rollers. You can use the Wave Roller fascia roller* with the Therabody app and coordinate the intensity and exercises. The roller is used during workouts, during regeneration and for injuries. When you roll it over your thigh, the affected fasciae are loosened, but so are all the surrounding fasciae.
At the lowest level the Wave Roller fascia roller* like a really pleasant massager. I like to use this step directly after running.
Fascia balls for the neck
Balls are good to use in the neck and along the shoulders. But it is also often used on the buttocks.
With balls you can exert a lot of pressure on small parts of the body. They are mainly used to treat trigger points. These are places in the body where you can feel a real knot. I like to have something like that in my neck and I get it under control quite well with the fascia ball.
With the ball you can wonderfully penetrate deep into the fascia structure.
If you are unsure, you can try using a tennis ball at first. This works quite well up to a certain point. However, the tennis ball gives way too much when there is a lot of tension. You can also try it with a golf ball.
I recommend you the Trueball massage ball*because it is made of cork. This feels much more comfortable on the skin and is not as painful at the same time.
Double balls, duo balls, twin balls
Double ball visually resembles a bone. It consists of two connected balls. With it you can massage the fascia along the spine. Due to the bulge you do not exert pressure on the spine, but only on the left and right side of it. The Duo Ball can also be used for the neck, arms, calves and shins.
This is how you get rid of stuck fasciae for good!
What are the best fascia roller exercises
It is important that you perform each exercise slowly and listen to your body. If it is too painful, protect yourself more and take the pressure off the spot.
The point of massage roller exercises is not to constantly roll the roller up and down. Rather, you should find the place where the fascia roller causes pain and endure the pressure here for a while. The pain is briefly high at the beginning, but then quickly becomes more bearable.
This is what you need to consider before performing the exercises
- Pay attention to body tension. Try to maintain it during the exercise. Only then will the exercises really serve their purpose. With enough tension, you can perform the exercises in a controlled and calm manner.
- Exercises with fascia rollers must always be done slowly. It is not about doing a certain number of repetitions in a short time. Because the exercises are painful, many tend to do them as quickly as possible. However, this makes little sense. You need to do the exercises slowly. It will be more pleasant - I promise :)
- Start your workout slowly. Eight repetitions are more than enough for beginners. Always listen to your body and do fewer repetitions, but do them slowly and cleanly.
- Breathe in and out calmly during the workout. Do not hold your breath, even if it hurts.
By the way, with our fascia roller exercises the vibrating fascia roller from Therabody* in use.
Try these fascia ball exercises if you are tense!
Fascia roller exercise for the back
If you want to do something good for your whole back, you'll love this exercise. You massage from the tailbone to the cervical spine.
- This wave roll exercise is performed lying down.
- Initially, position yourself so that the roller is below the shoulder blades.
- Angle the legs. Place the feet flat on the floor. Lift the buttocks off the mat.
- Tighten the abdominal muscles. Now slowly move your back over the roller and back again.
- Your legs will help you by stretching and tightening.
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Wave roller exercise for buttocks
- Sit on the fascia roller and lean back. Support yourself with your arms.
- The legs are angled.
- Place one leg just in front of the knee of the other. This way you reach the deep muscles.
- If that's too painful for you, you can put both legs down.
- Now roll very slowly over the buttocks, in which you slowly stretch and tighten your foot.
- Change sides after about 1 minute.
Fascia exercise for the neck
What you should not do with a vibrating fascia roller are exercises that are directly in the neck. You can simply turn off the vibration function. Or take another roller.
- Place the roll in the neck.
- Angle the legs and place the arms loosely parallel to the body.
- Now slowly turn your head to the left and right.
- The rotation from left to right and back should take 1 minute. Take your time and pause at points that are particularly painful.
- Do 5 repetitions.
This quickly helps with neck pain!
Fascia roller exercises for upper arm and shoulder
If you are looking for fascia roller exercises for the shoulder, then it works best when standing. This way you can apply pressure and don't have to worry about your balance.
- Stand sideways against a wall. Bend your knees slightly.
- Place the foam roller horizontally between the upper arm and the wall.
- Move the roller up and down by bending your knees and then straightening up again.
- 10-12 repetitions per side.
These 8 tips will help you strengthen your connective tissue!
Massage hip flexors and lateral thighs
My favorite part because I'm guaranteed to always have tension here. You can guess it from my look :)
- Lie sideways on the roller with your thigh.
- Support yourself with your arms.
- Place the upper leg at about the level of the knee.
- Roll back and forth on the fascia roller. The movement extends from the knee to the hip.
- Do about 12 repetitions per side.
Lower back to shoulder blades
You can use the Wave Roller not only for your back while lying down, but also while standing up.
- Stand with your back against the wall. Take one step away from the wall and bend your knees.
- Place the roller in the starting position at the level of the shoulder blades.
- Now you work the lower back with the fascia roller.
- To do this, go from a squatting position to a position with legs extended.
Massage roller for the front thigh
Fascia roller exercises for the thighs are particularly painful for many. But you have to go through it now :) You can either do these exercises with bent arms in plank position or like me stretch your arms through and get even more pressure on your thighs.
- In the starting position, place the roller just above the knees.
- The arms are stretched, the gaze is directed forward.
- Now roll the massager backwards. To do this, push your body back with your arms.
- Then go back to the starting position.
- 12 repetitions.
Calf massage with Wave Roller
If you like, you can place both calves on the roller at the same time or cross your legs. As a beginner, it is easier and less painful to roll both calves at the same time.
- Put both legs on the roller.
- Stretch the arms through behind the body.
- Lift the buttocks off the mat.
- If you want, you can now cross one leg over the other.
- Roll the calves from the ankle to the back of the knee.
Static exercise for the fascia
Do you have stuck fascia in your upper thigh and butt? Then this static exercise will help you. However, it only works with a vibrating fascia roller. At the same time you train a hip flexor, which prevents back pain.
- Put your butt on the roller.
- Grasp the right leg with both hands.
- Pull the leg as far as you can toward your chest.
- The left leg remains on the floor.
- Roll back and forth very easily.
Work thigh front side with fascia roller
Fascia roller exercises, where you support yourself with your arms and additionally one leg, are perfect if you are a beginner or have severe adhesions that are painful.
- Place both thighs on the fascia roller.
- Angle your arms so that your elbows are under your shoulders.
- Now angle one leg so that the knee is level with the hip.
- Let the massage roller travel from the knee to the hip.
- Do 12 repetitions before switching sides.
Fascia massage for the arms
Yes, the fascia in the arms can also be quite tangled. This is a great exercise for those who do bouldering, climbing, or other sports where the forearms are in high demand.
- Kneel on the exercise mat. If this is too painful for your knees, double the mat or use a cushion.
- Place your forearms on the roller.
- The palms face up for the first 12 repetitions. Then change position so that the palms are facing the floor.
- Roll out the arms from the wrist to the elbows.
Lateral back (latissimus) with fascia roller
You can roll out the big back muscle with this fascia roller exercise.
- Lie sideways on the exercise mat.
- Stretch the lower arm through. The upper arm is placed in front of the body and helps you keep your balance and perform the exercise.
- Push yourself forward and back with your legs and bent arm.
- 12 repetitions then change sides.
How often you should do the exercises with fascia roller
One more training session a week? You don't have to moan. Because it's half as bad. If you have stuck fascia, then do two sessions a week of about 10 minutes.
You don't miss anything and you want to prevent? Then one 10-minute session per week is enough. But you have to stay on the ball. It won't get better overnight. Just don't give up too quickly.
Each time the exercises will be less painful. This is already a first success. Overall, you will feel fitter and more mobile if you don't give up.
If you are very athletic, you can also do a short fascia workout after each workout. This relaxes the muscles after the effort and improves your recovery.
If you have just discovered fascia roller exercises, go slowly. Your body needs to get used to it.
For whom fascia training is really worthwhile
Train fascia - yes or no? I say quite clearly: Yes! Give your connective tissue a regular massage. Even though the training itself can be quite painful, it does quite a bit of good afterwards.
Especially if you can avoid adhesions by doing so. So tensions can not occur in the first place. I use the roller on my legs after running and in between on my neck and back when I'm tense.
Basically, a fascia workout is suitable for everyone. No matter how old, athletic or tense you are. The workout is also suitable for those who want to strengthen their connective tissue or get rid of tension.
If you have little space at home, then a roller is also very suitable. It is very space-saving in storage, can be used in many ways and during the workout you need very little space. You can take it with you everywhere.
Our conclusion
Fascia roller exercises can really be done by anyone. If you have tension, you should start right away. But even if nothing hurts you acutely, the training of the fasciae is worthwhile. You will become more flexible and supple.
Have fun with the exercises!
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