Exercises

Fascial training is not about higher, faster, further! It’s rather about controlled dynamics. This means that you should not work statically or abrupt. A slow, continuous movement helps to optimally supply the fascial tissue with nutrients and to maintain its viscous structure.

You can do the exercises without additional equipment, i.e. using your body weight, or you can use so-called fascial tools. There is a variety of different tools that all serve one or the other purpose or are specially designed for various areas. There are rolls, balls, duo balls, twisters or sticks to name just a few.

But they all have one thing in common: pressure and movement activate metabolic processes and thus relax the fascial tissue. This type of self-massage using pressure is a basic principle in fascia training. Other principles of fascia training are jumping, bouncing or swinging. Employing these principles trains the so-called “catapult effect” and thereby improves the elasticity of the fascias.

What you should pay attention to

Especially when training with fascial training tools, you should always make sure to roll on the muscle and not on bones or the spine!


Avoid fascia training exercises when you have:

  • Acute injuries or fractures
  • Redness, swelling or acute pain
  • Known diseases such as thromboses, damage to intervertebral discs, osteoporosis or even when taking blood thinners

Use fascia training only after medical consultation when you have the following conditions:

  • Tumour diseases
  • Joint replacements
  • Pregnancy

Without Equipment

In this video you will find sample exercises without fascia training equipment. You can do these exercises as a short session in one set or integrate individual exercises into your everyday life. The standing exercises are good for everyday work, the exercises on the mat are good for at home e.g. after getting up in the morning.

If you want to do all exercises one after another, I recommend doing each exercise for about 30 seconds.

With Equipment

In this video I show you four simple exercises to relieve tension in the hip, the lower back and the shoulder-neck area. All you need is a fascia roll and a fascia ball.

With household utensils

If you don’t have any fascia training equipment at home, but you still want to do a self-massage for the fascial tissue: Here I will show you how you can use simple household utensils to do a good fascia training.

Fascia training

without Equipment

Fascia training

with Equipment

Fascia training

with household utensils