Fascia Training - A Guide to Self-Massage With The Fascia Roll

Timo Sven Bauer - Fitness

3 fascia roll exercises and what products we recommend

2015 was the year of the fascia roll. Not that it didn’t exist before, but 2015 was the year that the therapeutic exercise machine turned into a mainstream fitness hype. Countless fitness studios now offer not only Zumba and Legs-Belly-Bottom classes, but also “Fascial Training”. Products such as “Black Roll” are in great demand, and athletes such as football players and bodybuilders swear by the painful training method.

What Exactly Are Facias?

Fascias are stiff yet very fine skins, covering our muscles. Their task is to divide single muscle groups. Sticky fascia impede proper lymph processes and muscles, bones, tendons and ligaments from working together smoothly. 

Imagine fascias as the thin, white skin around a steak or the fibrous skin around citrus fruit, for example a grapefruit.

Who Should Integrate Fascia Training in Their Daily Schedule?

There is two kind of people who should regularly train with the fascia roll. Those with muscle tension and already sticky fascias and people, who want to prevent reaching that point.

People who suffer from a general lack of exercise often have increased muscle tension. But you also find a lot of athletes with sticky fascias, as they over-work their bodies and only give them short recovery periods.

3 Exercises Per Week Are Sufficient

Following, we’ll present you three extremely good fascia exercises. Vary these exercises every four weeks or add others. The areas around the back, legs and your buttocks are amongst the most affected.

Therefore we’ve picked three exercises you can start with right away. People with injuries or other health problems should always consult a doctor before getting started.


Fascia-Exercise No. 1: Back

Lay down on a gymnastics matt. It should be a little softer and give in when you lay down, which makes the training a bit more pleasant. Place the fascia roll under your back, resting the arms on the side of your body or lifting yourself a bit. You may also lift your arms over your body, which will intensify the pressure on your back. Move your upper body back and forth and hold the position at certain points for a few seconds. A bit of pain is part of the fascia training.


Fascia-Exercise No. 2: Calves

Runners, bikers or women that often wear high heels, should practice this exercise with diligence. Place the fascia roll under the calve of one leg. The other leg is bent, with your foot placed on the mat. Buttock and thigh are lifted in the air, your upper body lays flat on the mat or is lifted up in the air by your underarms.


Fascia-Exercise No. 3: Thighs and Buttocks

Lay down on a soft mat with your fascia roll. Turn over on the side and lift your upper body, resting on the underarm. The elbow should be in a line with your shoulders. Put the fascia roll under your buttocks (at hip level). In small movements, roll over the fascia roll. Stay under hip-level and above the knee. 

From this position, you can easily move into a plank, and rest both thighs on the fascia roll. Move your entire body back and forth and hold positions like explained under exercise no. 1.

Of course, by now there are a variety of different fascia roll models. Some are perfect for the neck, others are great to stand on top, to mobilize your feet.

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