Small foam roller exercises
Discover all of the mini foam roller exercises that you can do with the BLACKROLL® MINI.
Discover all of the mini foam roller exercises that you can do with the BLACKROLL® MINI.
If you're looking for all exercises involving the small foam roller for self-massage, then you've come to the right place. In the following, we'll provide an overview of the mini foam roller exercises. The small foam roller is also great for superficial massaging of smaller muscle groups such as the feet, calves and arms
Plantar Fascia Massage
While standing, place the sole of the foot on the MINI. Slowly roll back and forth. Turn your foot also on the inner and outer edge.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the MINI. Lift the buttocks off the floor. Slowly roll out your calf.
Forearm Massage
Place the back of the forearm on the MINI. Roll back and forth along the forearm.
Forarm Massage
Place the back of the forearm on the MINI and the BLOCK. Roll back and forth along the forearm.
Hamstring Massage
Angle one leg in sitting position. Place the other thigh on the MINI with BLOCK. Support yourself from the floor. Slowly roll back and forth.
Upper Arm Massage
Position the MINI against the wall in standing position. Lean against it with the upper arm. Slowly roll up and down by bending and stretching the knees.
Lat Massage
Begin in standing position and place MINI between side of chest and wall. Roll up and down by bending and straightening your knees.
Shin Massage
Get into the bench position. Place one lower leg on the MINI. Turn the foot slightly inwards. Slowly roll back and forth.
Mobilization and stretching
You can use the mini foam roller to improve the mobility of your ankle.
Ankle Joint Mobilisation
Place the forefoot on the MINI. Push the knee in different "directions" beyond the top of the foot, keeping the heel firmly on the ground.
Achillis Stretch
Start in an upright position. Place the ball of your foot on the foam roller. The heel remains on the floor, the knee is extended. Shift your weight forward. Increase the stretch in the sole of your foot and calf muscles.
