EXERCISES – BLACKROLL® DUOBALL

EXERCISES BLACKROLL® DUOBALL

The BLACKROLL® DUOBALL (12 cm) is perfect for massaging the back along the spine. Additionally it can be used for the upper arm, deltoid, pectoralis and calf. The smaller DUOBALL (8cm) is highly appreciated for releasing painful neck tensions. For more information about our product please visit our onlineshop.

BACK WITH THE DUOBALL ON THE WALL

STARTING POSITION
Start in a standing position with the back against a wall. Place the BLACKROLL® DUOBALL between the wall and the back just above your hips.

EXECUTION
Slowly roll up and down by bending and extending your knees. Vary the intensity by actively press your back against the DUOBALL.

FOREARM WITH THE DUOBALL

STARTING POSITION
Sit at a table and place the left forearm on the DUOBALL with the palm facing up.

EXECUTION
Apply pressure onto the DUOBALL by placing your right hand on the left forearm. Slowly roll back and forth from wrist to ellbow under constant pressure. Turn your left palm downwards and roll the inner forearm. Then switch sides.

UPPER ARM WITH THE DUOBALL

STARTING POSITION
Start in a standing position with your right upper arm facing the wall. Place the BLACKROLL® DUOBALL between the wall and the right upper arm.

EXECUTION
Slowly roll up and down by bending and extending your knees. Vary the intensity by actively press your back against the DUOBALL. Then switch sides.

SHIN WITH THE DUOBALL

STARTING POSITION
Get on all fours. Place the BLACKROLL® DUOBALL just below the knees.

EXECUTION
Take your toes off the floor and rotate the heels outwards. Slowly roll the outer shin between knee and ankle. Then rotate the heels inwards and roll the inner shin.

CALF AND ACHILLES TENDON WITH THE DUOBALL

STARTING POSITION
Start in a sitting position, legs extended. Bend the right leg and place the left calf on the BLACKROLL® DUOBALL. 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 right leg. Rotate left foot 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.

ECK WITH THE DUOBALL

STARTING POSITION
Start lying on your back. Place the BLACKROLL® DUOBALL 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 DUOBALL and perform little noddings. Treat all hotspots of the neck region in this manner.

SHOULDER MOBILITY WITH THE DUOBALL

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
Stretch the arms towards the sides at shoulder height and bend the ellbows to a 90° angle. Apply pressure on the DUOBALL pressing your trunk against it. Slowly stretch your arms upwards along the wall with constant pressure on the DUOBALL. Bring the extended arms back down, drawing a half-circle on the wall. Then place the DUOBALL a bit deeper on the back and repeat the exercise.

BACK WITH THE DUOBALL ON THE FLOOR

STARTING POSITION
Start in a sitting position and plant your feet, with your knees bent at a 90° angle. Place the BLACKROLL® DUOBALL just above the waistline in the lower back. Support yourself on your hands.

EXECUTION
Lean back on the DUOBALL, lift your bottocks and slowly roll back and forth along your lower back.