Fascia training without roller: The best exercises against tension!

Tight fasciae hurt and lead to tension. But you don't necessarily need a fascia roller to counteract this. This is how fascia training works without a roller or similar equipment.

If you move too little or in the wrong way, you stick together. Better said: the fasciae stick together.

This leads to tension, especially in the neck, shoulders and lower back.

If you've ever had hardened fascia, you know how uncomfortable and painful it can be. Fascia training can help you get rid of the pain. With light stretching exercises, the connective tissue is loosened and the hardening is released.

If you're smart, you'll prevent it. You can also do exercises when you are not tense. In this way, you ensure the suppleness of the connective tissue and prevent hardening in the first place.

This will save you a lot of trouble and, above all, pain. Once the fasciae are hard, it is not so easy to loosen them.

Today I would like to tell you which exercises help well even without a fascia roller. If you do them regularly, you will feel noticeably better in just a few days!

What is the fascia tissue?

The term fascia comes from Latin and means something like "bundle" or "band". The word itself therefore already describes the structure of the fascia tissue.

Fascia is a ribbon-like tissue that is very strong and rich in collagen. From the top of our head to our toes - they are found throughout our body. They hold our internal organs together and in place.

But our fascial tissue does much more:

• keeps our joints together
• Enables the frictional connection between muscles and bones
• Serves as an internal fluid reservoir, as fasciae can absorb a lot of water
• protects organs, bones and joints from mechanical injuries
• Shapes the body
• helps us in all movements. It transmits force, tension and stretch.

The fine connective tissue has a very great influence on the body.

Why do fasciae stick together?

To keep everything in the right place, the tissue must be elastic and stable at the same time. And for that, our fasciae need a lot of movement.

If we move too little or incorrectly, they can stick together. The structure hardens and we feel pain and become more immobile. Especially those who sit a lot during work are affected by sticky fasciae. Typical signs are tension in the neck, shoulders and back.

During self-massage, can you feel hardening that feels like a hard ball? These are the stuck fasciae!

Constant stress also leads to adhesions, which are particularly stubborn.

If you are constantly under power, your body releases adrenaline and noradrenaline. These stress hormones ensure that the fasciae are under tension. When the stress is over, we relax and so do our fasciae. However, if you have frequent stress, the fasciae lose their flexibility. They harden, you become more immobile and get tension and pain.

Why do stuck fasciae hurt?

When fascia tissue is stuck together, we feel pain because the elasticity of the muscle fibers is no longer given. This leads to nerves being squeezed.

In addition, you automatically put yourself in a gentle posture. This causes the fasciae to stick together even more. This is also the most common cause of back pain. At the latest now you should start with a fascia training without roller.

By the way, overloading damages your connective tissue just as much as not exercising. For healthy connective tissue, it is important to find a middle ground.

This is how you get rid of stuck fasciae and tension for good!

What are the options for fascia training without a roller?

You already have a fascia roller at home, but you are not very happy with it? Exercising with the roller does not bring the desired effect?

Stretching exercises

Stretching exercises have a positive effect on the flexibility and mobility of the tissues. The fasciae are loosened, which leads to more freedom of movement.

You also promote blood circulation when you stretch. This leads to waste products being removed from the connective tissue and more oxygen and nutrients reaching the tissue. We'll introduce you to the best exercises for fascia training without a roller right now.

Choose stretching exercises that stretch the entire body - even those places where you do not have pain. Fascia tissue is an extensive network, so it often helps to stretch the hip to relieve knee pain.

Massage gun

If you reach your limits with stretching exercises, then you can think about a massage gun. It has different massage levels and attachments. The vibrations also reach the deep tissue and loosen up the muscles.

If you're interested, here's everything you need to know about the Read about the effect of massage guns.

Fascia ball

Sometimes you may not be able to get to the deep fascia tissue that is causing the problems with the roller. The roller is ideal for releasing more superficial adhesions.

To release deeper tensions, a fascia ball can help well. With the ball you can exert a lot of pressure on small parts of the body. It is mainly used to treat trigger points.

So places in the body where you can feel a real knot. I like to have something like that in the neck and get it under control quite well with the fascia ball. But it is also used in the shoulder area and the buttocks.

I recommend you the Trueball massage ball*because it is made of cork. This feels more comfortable on the skin and is also less painful. It is also practical that the ball does not roll away on smooth surfaces such as the living room floor or training mat.

Tip: A discarded tennis ball can also be a good alternative for massage balls. Some also rely on frozen water bottles - which I don't find very pleasant, though.

Self massage or massage

Classic massage techniques can help loosen adhesions and improve circulation. Make circular movements with medium pressure around the affected area. However, you won't get far with severe tension.

Then you should put yourself in the hands of a good masseur. A healing masseur is the right person to talk to for painful adhesions.

Why do you need fascia training exercises?

Normally, fasciae are arranged like a harmonious network and provide stability and elasticity to the tissue.

But various factors such as lack of exercise, stress, overuse, injuries or aging can upset this network.

Imagine the fascial tissue becoming a matted wool instead of a well-organized structure.

This often leads to adhesions, which can be uncomfortable. These adhesions can cause thickening and elevations that press on surrounding tissue layers and trigger inflammation.

To fix these disorders or prevent them from the beginning, it is important to stretch your fascia regularly.

Through special training and targeted movements, you can pull apart the existing structures and build new fascia components like collagen and elastin.

This means that you can improve your mobility, reduce pain and prevent injuries through targeted fascia training.

What are the best exercises for fascia training without a roller?

You don't necessarily need a fascia roller to release tension. The fascia can be trained and loosened in many different ways.

It is important that you always keep your body in motion. We will show you the best exercises for fascia training without a roller and what you have to pay attention to.

Very important: Stretch only as far as it feels good for you. Painful stretching exercises do not help against stuck fasciae!

Important: Warm up

If your fascia is tense and sore, it's important to warm up before stretching. Stretching is no substitute for a warm up, so shaking, running on the spot, jumping jacks and similar exercises will help prepare your body for stretching and prevent injury.

Cold and stuck muscles/fasciae can become more painful than they are right now if you forgo warming up!

1. heel springs

In this exercise, you target the fascia in your calves and thighs.

• Stand up straight.
• Lift the heels.
• Bounce loosely up and down in place. First with both legs at the same time and then alternately.
• Repeat the exercise 12 times and make 3 passes.
• You can also vary: Bounce only with one leg, then with the other.

To make the exercise even more intense, you can do it on an elevation or take a weight in your hands.

2. pick apples

In this execution you loosen up the upper shoulder and back area.

• Stand in a hip-width position.
• Reach alternately with your hands in the air, as if you want to reach something that hangs very far above you.
• The hip remains stable.
• The view is directed upwards or straight ahead.
• Repeat the exercise 12 times and do 3 passes.

3. power Shoulders against stuck fasciae

• Stand in front of a wall with a distance of half a meter.
• Let yourself fall against the wall.
• Intercept yourself with your hands and push back again.
• The legs remain extended and the heels on the ground as far as possible.
• Repeat the exercise 12 times and make 3 passes.
• Also vary with hands. Grip sometimes a little wider, then again very tight or put the hands offset.

4. lateral stretch

• Stand up straight.
• The left hand points upward and is extended from the shoulder to the fingertips.
• Now lean your entire upper body to the right.
• Hold the tension for a 5 seconds before going into a little more stretch and then switching sides.
• Do about 10 repetitions per side.

These exercises help against typical office tension!

5. fascia training without roller: lunge with rotation

• Stand up straight.
• Take a big step forward with your right leg.
• Drop the hips down and push the right leg to a right angle.
• The left leg is extended.
• Now turn up with the torso so that the left arm points upwards.
• Hold the position for 5 seconds, now stretch a bit more. Then change sides.

6. twist jumps

• Stand upright. The legs are closed.
• In the air, rotate the lower body at the hips alternating from right to left.
• Arms swing at shoulder level in the opposite direction of the knee.
• Repeat the exercise 12 times and do 3 passes.

Try these fascia ball exercises if you are tense!

7. stretch legs in dog looking down

• Get into the quadruped position.
• Place the hands about 2 hand lengths further forward.
• Pull the belly button inward and push the shoulders away from the ears.
• Stretch the butt towards the sky.
• You push your hands away from you.
• In this position, begin to alternately straighten your legs and press your heel towards the floor.
• Change legs a total of 15 times.

8. prevention

A great way to do your fascia workout without a roller is to stretch your legs while letting your hands fall forward.

• Just let yourself hang with this fascia exercise. Literally.
• To do this, stand upright on the training mat.
• Now bend upside down and let your head hang loosely.
• Rock very gently with your legs and upper body.
• Hold the position for at least 5 seconds before stretching a bit more.

How far can you get to the ground? Don't worry if it's not very far. That means that you now have a new task - Practice to touch the floor with your hands. You stretch your entire back side of the legs, back and arms in this exercise.

9. fascia loosening with the back rocker

• Stand a little more than hip-width.
• Let the upper body hang forward.
• The legs are stretched and the back is round.
• Pull the belly button firmly inward.
• Relax the neck and let the head and arms hang loosely down.
• Start bobbing from right to left.
• Repeat the exercise 15 times.

10. triangle position

In this fascia exercise you will stretch the entire lateral fascia. From the legs over the lateral abdominal muscles over the arms.

• Stand shoulder width apart. The legs are stretched as well as possible during the entire stretch.
• Take a step forward with your left leg.
• Turn the toes of the back leg outward.
• Pull your upper body towards your front leg with your left hand and turn it up.
• The right hand points up and the left hand you put on your ankle.
• Hold the position and then change sides.

These fascia roller exercises will release your tension!

11. plank with rotation against tension

This exercise not only stretches your body, it is also good for building the muscles of the lateral abdominal muscles. However, you already need a good body tension, which is why many beginners do not succeed in this exercise.

• Start in the lateral plank position.
• For more stability, however, place the upper leg in front of the lower leg.
• Hold the tension throughout the body.
• Now pass the hand that is pointing up under your body.
• Rotate back into the side plank.
• Repeat the exercise 15 times and then switch sides.

12. butterfly seat to release stuck fasciae

• Sit upright and bring the soles of your feet together.
• Pull the heels as close to you as possible.
• Move your hands forward and clasp your toes.
• Push the knees as far as you can sideways to the floor.
• Even slight rocking is allowed if it helps you stretch.
• Hold this position for at least 10 seconds.

13. fascia training without roller: Childs Pose

• You start in the quadruped position. Your knees are under your hips.
• Now rest your forehead on the mat and your butt on your heels.
• Place the arms stretched forward.
• Let the shoulders sink deeply. Breathe in and out deeply and calmly through the nose.
• Take about 20 breaths at your own pace.

Yoga exercises also help with stuck fascia!

Why you should not do without fascia training

Fascia exercises can help you improve your fitness, relax muscles or prepare for sports.

If your fasciae are already stuck or hardened, you can use the appropriate exercises to make them loosen again and pain disappear.

During fascia training without a roller, you work mainly with pressure (e.g. tennis ball or massage ball) or stretching. The moment you apply targeted pressure, your fascia and attached structures will hurt a little.

However, make sure that you don't overdo it and that you stay within the "feel-good" pain range. If you rely on regular fascia training, you will ensure that your muscles regenerate more quickly and also become more resistant to stress, more efficient and more elastic.

This prevents tension, can counteract posture problems and help you become pain-free. In addition, you can improve your flexibility with the exercises.

How often should you train the fascia?

Basically, it is recommended to train your fascia regularly to achieve long-term positive effects. A good rule of thumb is to schedule your fascia training two to three times a week.

Remember that fascia training is not a high-performance sport. It's not about training yourself to exhaustion.

It's more about gently stimulating and stretching your fasciae. You can use different exercises and techniques like rolling, stretching or dynamic movements.

Make sure that your training is not too intense. Give your body time to get used to the new stimuli and pay attention to your individual well-being.

Listen to your body's signals and adjust your training accordingly.

For whom is fascia training suitable?

For example, if you often feel stiff or immobile, fascia training can help you improve your flexibility.

If you sit a lot or have a sedentary job, fascia training can help relieve tension and adhesions in your fascia.

Athletes can also benefit from fascia training. It can help improve recovery, prevent injuries and enhance performance.

Whether you're a runner, soccer player or yoga enthusiast, fascia training can be a valuable addition to your workout.

Even if you don't have specific problems, fascia training can help promote overall health.

It can help you feel more flexible, supple and energetic.

In short, fascia training is suitable for anyone who wants to improve their mobility, relieve tension or improve their athletic performance.

In addition to stretching exercises: Exercise!

Fascia exercises are a good way to make connective tissue more supple. But they are the solution in the least cases. With the exercises you mostly fight symptoms. Always make sure you get enough exercise.

Walk, run, swim and dance regularly. The more you move (away from weight training), the better it is for your body. Since I discovered hiking, for example, I feel much better.

Try to incorporate as much exercise as possible into your daily routine. Walk a lot, take long walks and shake your body occasionally.

Our conclusion

If you often suffer from tension and neck pain, you most likely have a tense fascial tissue.

To prevent this or to loosen the fascia again, you should start with fascia training without a roller! The exercises can really do anyone. In addition, you will become more flexible and supple.

Have fun with the exercises!😁

To browse further:

• Stretching shoulders - 7 simple exercises with which it works!
• The 11 best stretching exercises for the thighs
• The yoga swivel seat: this is how it goes, this is how it works

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