Fascia ball exercises
Sciatica Trainer: Make it easier for yourself to do exercises
For sciatica and sacroiliac joint problems: sit down and relax the muscles around the joints and nerves. Enjoy stretching and massage at the same time and improve hip mobility. Flexible use – for beginners and advanced users.
Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.
Discover all of the massage ball exercises
Looking for exercises that you can do with a fascia ball? We’ll show you the different fascia ball exercises here. During fascia training with a ball, you can target specific areas as part of a self-massage to deeper penetrate the tissue and release tension knots. Even parts of the body that are difficult to reach are best treated with these trigger ball exercises.
Chest Massage
Sit up straight. Place the ball on your chest muscle. Slowly move the ball in circular movements over your chest muscles. You can vary the pressure as you like.
As a woman, make sure that you roll over the muscles only and leave out the mammary glands.
Back Mobilisation
Place the ball in supine position under the upper back. Stretch your arm and bring it up and down.
Shin Massage
Position your shin muscles on the ball, turning your lower leg slightly inward. Support yourself with both arms on the floor. Slowly roll the ball up and down with your lower leg.
Shoulder Massage
Lie on back. Position the ball under your shoulder. Move upper body back and forth to roll out shoulder.
Posterior Deltoid Massage
Lie sideways on the floor. Extend your lower arm. Position the ball under your shoulder. Tilt your body slightly backward. Find a pain point. Stay on the point.
The ball should not be in your armpit. Once the initial pain has subsided somewhat, stand your forearm up. Move the forearm forward and back.
Intercostals Massage
Place the ball in front on the intercostal muscles. Place your flat hands over it. Slowly roll outward and back again.
Forearm Massage
Begin in sitting position and position bent arm on thigh. Push the ball against lower arm with other arm. Apply slight pressure and roll BALL in small circles.
Lower Leg Massage Outside
Sit on the floor. Place a ball under the outer ankle. Support yourself with your hands on your lower leg. Create pressure. Work the entire outside of your lower leg in this manner.
Lower Leg Massage Inside
Sit on the floor. Place the leg to be worked on in front of you. Place a ball on the inside of the shin just behind the medial malleolus. Apply pressure with both hands. Work your entire inner lower leg.
Calf massage
Angle one leg while sitting. Place the calf of the stretched leg on the ball. Support yourself with your arms behind your body. Look for a pain point. Remain in this position. Vary the position of the ball.
As soon as the pain subsides, bend and stretch your ankle.
Glute Massage
Place the ball under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.
Turn slightly to the side to work even more parts of your gluteal muscles.
Foot Massage
While standing, place the sole of the foot on the ball. Slowly roll back and forth.
Reduce the pressure by slightly bending your knee, thus shifting the weight to the supporting leg.
Temple Massage
Place the ball on the side of the head with one hand. Massage the temporal muscle slowly and in a controlled manner.
Knee Pit Massage
Sit on a chair. Pull the leg to be worked on. Clamp a ball8 between the upper and lower leg. Use your arms to pull the lower leg toward your body to work on pain points.
To create mobilization in the tissues, start with circular movements in your ankle.