fascia ball
Fast help with tension
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A fascia ball is intended to relieve tension and hardening. We will show you which models are available and what you should definitely consider when training fascia.
Have you tried it yet? A fascia ball (also called a fascia ball) is a small ball that is used for selective self-massage. With a fascia ball you can Tension and hardening in the connective tissue be resolved in a targeted manner. There are fascia balls with different surfaces and in different sizes, which we will present to you below. We also explain how to use the device optimally.
What does a fascia ball do?
With a fascia ball you can specifically relieve tension and relieve pain by massaging the affected areas with the small ball. In addition, you can use the ball for regular fascia training, so that problems do not arise in the first place, because The massage stimulates cell metabolism and loosens stuck fascial tissue and repaired.
What is fascia?
Fascia surrounds our muscles and forms a net-like elastic connective tissue, which keeps our musculoskeletal system flexible and stable. In addition, the fascia protects our muscles from damage and absorbs shock. If we move too little or injure ourselves, the fascia can stick together or harden and cause restricted movement as well as back or joint pain. With regular fascia training, you can prevent pain or loosen fascia that is already stuck.
Fascia balls and fascia rolls: Which models are there?
Small fascia ball
A small fascia ball is particularly suitable for treating sensitive and narrow parts of the body, such as the face, neck, pelvis or soles of the feet. The small ball is highly recommended for jaw pain, headaches or aching feet. Be sure to try a soothing foot reflexology massage with the fascia ball.
Medium fascia ball
A medium-sized fascia ball is ideal for massaging larger areas such as the buttocks, thighs or shoulders. The fascia ball helps with chest pain, abdominal pain, buttock pain, groin pain and lumbar discomfort. Tip: If you choose one Fascia Ball Set decide, you always have the right size ready for every area and every tension.
duoball
The duo ball (also called twin ball or peanut ball) consists of two interconnected fascia balls. Thanks to the notch, you can work the back muscles with the Duoball without putting pressure on the spine. The fascia ball relieves tension and adhesions between the shoulder blades and in the neck area or massages the back extensor. There is Duoball in smaller and larger versionswhereby the smaller one is particularly suitable for the shoulder blade area.
foam roll
While the fascia ball is mainly recommended for working on smaller areas of the body and painful areas, the fascia roller is suitable for training larger fascia, for example the entire back area. If you become aware of particularly painful areas and tension, you can work on them with the fascia ball. A combination of different tools for fascia training is therefore useful. A complete fascia set can be worthwhile with regular fascia training.
Fascia training: how to use a fascia ball?
With a fascia ball roll slowly and with constant pressure over legs, back, neck or feet. Once you have identified a pain point, you should remain there for some time and apply pressure so that adhesions can be released. You can either use the fascia ball lying down and apply pressure with your body weight or – for a little less pressure – use the ball while standing on the wall or roll the ball over your body with your hands.
Tip: You can also use the fascia ball before exercising when warming up or after exercising to promote regeneration.
Fascia training: three exercises with the fascia ball
- Against tension in the neck: Place the fascia ball on the side of your neck and slowly roll it over your muscles in a circular motion. If you feel a hardening, apply longer pressure to this area to loosen it. Then go to the other side.
- Against tension in the shoulders: Place the fascia ball between your shoulders and a wall and slowly move it down, up, left and right by rotating your body. Raise the arm on the side where the ball is located to massage other muscle groups with the ball.
- Against tension in the back: Lie on a mat and position the ball between your back and the mat in the lumbar region. Now tighten the leg on the side where the ball is lying. Slowly move the drawn leg from right to left to massage hardening.
How often should you use a fascia ball?
You should do the fascia training as much as possible regularly over a longer period of timeto get good results. You should try to integrate at least three massage sessions a week into your everyday life, for example in the morning or in the evening. If you want to loosen sticky connective tissue, you can expect clearer effects if you massage the affected areas more frequently – preferably daily.
Does fascia training help against cellulite?
Unfortunately, there is no scientific evidence that cellulite can be “massaged away” with fascia training. However, with regular fascia training, you can Stimulate cells in the connective tissue and promote the production of collagen fibers, which can strengthen connective tissue and reduce cellulite. In addition, you should ensure a healthy diet and enough exercise to counteract cellulite. Here are more tips on how to fight cellulite.
When should you not use a foam roller?
If you chronic lower back pain you should first talk to your doctor or physiotherapist before you start the fascia training. The same applies to patients with osteoporosis, lymphatic congestion, circulatory disorders, joint inflammation, rheumatic complaints or neurological disorders.
Sources: liebscher-bracht.com, blackroll.com, ergotopia.de, faszientherapie.org