Regeneration exercises that you should know

Whether you sit down too often or train too hard, everybody needs to regenerate in some way. Our bodies are complex and joints such as hips and shoulders are often the first to get worn out which causes problems as we get older. Perhaps you’ve already noticed you have limited flexibility in your squats or you’re struggling to touch your toes.

To live a fit, healthy life we need to focus not only on athletic training but on mobility and regeneration after our training sessions. This is the best way to constantly improve your range of movement and help your muscles grow in a healthy and dynamic way – so your body stays strong.

So if this sounds like what you need, then try the following 5 exercises with BLACKROLL®:

1. Roll out the sole of your foot

Our feet carry us through the journey of life so we need to take care of them. A little time each week dedicated to regeneration will go a long way – trust us.

Stand with the sole of your foot on a MINI or a Ball and roll back and forth.This will make sure the blood supply is accessing the foot tissue and it’ll loosen and relax the rest of your body. This is because the fascia in your feet extends all the way through your body, which means this exercise isn’t just good for your feet but it’s great for your legs, back and neck. For best results add this into your evening routine. Trust us, you’ll feel the difference in the morning.

2. Outer and inner thighs

Our knee joints are prone to injury and wear. When hard tissue collects around the thigh the kneecap cam shift slightly. This may not be instantly noticeable with individual steps, but with 10,000, 100,000 or 1,000,000 steps – which add up quickly – a slight shift of position can lead to great pain.

So ‘runners knee’ is not only a problem for runners – those who include walking and hiking as a favourite hobby can also suffer. Our fascial systems form a full network in our bodies which means that tense muscles can affect different areas. For example, stiff fascia in the thigh can reduce the mobility of our hips. Our bodies then compensate by finding other ways to make up our mobility – perhaps through changing he way we position our feet. This can lead to a shift in the way we walk which will create big problems for our spines. As a result it’s important to loosen all the muscles and fascia to ensure a smooth sequence of movements throughout your body.

To do this simply lie on the floor on your side, place your BLACKROLL® above your knee and roll up and down with as much pressure as is bearable for you. The best way to reach the inside of your thighs is to lie down on your stomach, place one leg on the side of the roll at a 90 degree angle and apply pressure to the roll by shifting your body weight.

3. Shoulder girdle

Do your hands and arms ever fall asleep when you lie with your arms outstretched? Do you feel a stabbing pain when you raise your arms above shoulder level? This could be due to a constriction in your acromia which can lead to trapped tissues and nerves.

This problem occurs frequently in athletes and is one of the side effects of our modern lives spent in front of mobile phones, computers and desks.

Even if you haven’t experienced any symptoms yet, it’s still important to devote time to shoulder health. With BLACKROLL® BALL 08 pain points in the shoulder area can be identified and relieved with light pressure. And you can regulate the pressure by leaning on the ball against the wall.

4. Neck

Attention all screen addicts! Our days spent in front of computer screens and phones means our necks are often strained which can trigger headaches and migraines .The BLACKROLL® DUOBALL 08 helps massage these neck muscles around your cervical spine, thereby reducing tension in the neck.

Try leaning on the ball against the wall or lying on the floor. Use small, subtle movements to relax the tissue and remember – the best way to treat pain points is to apply pressure for about 20 seconds.  

5. Arms

If we want to exercise regularly we need to take care of our upper arms, forearms and hands. Afterall, we need arm strength for more than just climbing or resistance training – we need it to drag home heavy shopping bags and carry suitcases up the stairs. With this exercise you’ll prevent the so-called “mouse arm” or “tennis arm”, which manifests itself in pain in the elbow.

Lean against the MINI with the outside of the upper arm against the wall and roll up and down. Stay on your pain points for about 20 seconds. Use a low table to massage your forearms and hands and massage the outside as well as the inside by turning your palms up or down.