EXERCISES – BLACKROLL® MINI

EXERCISES BLACKROLL® MINI

For selective massage of feet, arms, hands and the Achilles Tendon - wherever you are. Also suitable as a connection piece of two BLACKROLL® or if you need to enforce the BLACKROLL® MED to make it work for bigger people. For more information about our product please visit our onlineshop.

PLANTAR FASCIA

STARTING POSITION
Start in a standing position and place the right foot on the BLACKROLL® MINI.

EXECUTION
Shift your body weight over the right foot to apply pressure onto the MINI and roll with constant pressure back and forth, from your toes to the heel. Remain on hotspots for about 10s and intensify the pressure on the MINI. Release the pressure and treat all hotspots in this manner. Then switch sides.

UPPER ARM WITH THE MINI

STARTING POSITION
Start in a standing position with your right upper arm facing the wall. Place the BLACKROLL® MINI 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 MINI. Then switch sides.

FOREARM WITH THE MINI

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

EXECUTION
Apply pressure onto the MINI 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.

CALF AND ACHILLES TENDON WITH THE MINI

STARTING POSITION
Start in a sitting position, legs extended. Bend the right leg and place the left calf on the BLACKROLL® MINI. 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. Then switch side.

LATERAL TRUNK AND LATISSIMUS WITH THE MINI

STARTING POSITION
Start in a standing position with your right side facing the wall and stretch your right arm upward. Place the BLACKROLL® MINI between the wall and the trunk at the costal arch.

EXECUTION
Slowly roll up and down by bending and extending your knees. Vary the intensity by actively press your back against the MINI. Also turn your back slightly towards the wall to treat the latissimus more extensively. Then switch sides.

BACK WITH THE MINI

STARTING POSITION
Start in a standing position with the back against a wall. Place the BLACKROLL® MINI 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 MINI.

SHIN WITH THE MINI

STARTING POSITION
Get on all fours. Place the BLACKROLL® MINI just below the right knee. Plant your left foot on the floor just next to the right knee.

EXECUTION
Take your right 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. Then switch sides.

QUADS WITH THE MINI

STARTING POSITION
Start in a plank position on your ellbows and place your right quad on the MINI.

EXECUTION
Slowly roll back and forth over the right quad between hip and knees. Rotate the right leg to the left and right to ensure a treatment of the whole quad muscles. Remain on hotspots and bring your right heel to the butt. Stretch the right leg again and repeat this movement for about 5 times. Then switch sides.

FOREARM WITH BLOCK AND MINI

STARTING POSITION
Place the BLACKROLL® MINI on the smooth side of the BLOCK. Kneel on the floor in front of the BLOCK and place the right forearm on the BLACKROLL® MINI with the palm facing up.

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

HAMSTRING WITH MINI AND BLOCK

STARTING POSITION
Start in a sitting position, legs extended. Place the BLACKROLL® MINI on the smooth side of the BLOCK. Bend the left leg and place the right leg extended, with the hamstring on the MINI. Support yourself on your hands.

EXECUTION
Lift your buttocks off the floor and slowly roll back and forth over the right hamstrings by bending and extending the left leg. Rotate the right foot to the left and right to ensure a treatment of the whole hamstring muscles. Then switch side.