Fascia duo ball: 5 exercises against tense muscles

faszienball.jpg faszienball.jpg

Hardened nodules in the neck and no masseur around? We give you the necessary tools to relieve pain, at least in the short term: a fascia duo ball and some simple exercises.

What are fasciae?

The fan-shaped, collagen-containing connective tissue envelops muscles and connects muscle groups and organs.

Fascia rollers aren't necessarily the all-rounders they are advertised for. But with a few tricks they're excellent tools against tense muscles.

The duo ball is especially suitable for parallel running muscle strands, as we find them on the back and neck. It spares the spinous processes of the vertebrae and gives pressure to the areas that need it: the muscles, including the fascia, their sheath.

  • Start with light pressure on the muscles and only gradually apply more pressure to tense areas.
  • Roll very slowly over the muscles and stop briefly in particularly tense areas.
  • Continue breathing evenly
  • The pressure should not be too strong. Severe pain, sweating and shock breathing are signs of excessive use.

How fascia training works

Despite many studies, it remains unclear what exactly happens in the body with fascia rolling. It's not clear whether the effect is psychological or based on a physiological process. But scientists agree on one point: in many athletes it seems to have an effect on regeneration and well-being:

  • Fascia training before training is intended to improve flexibility in the short term. According to a summary of several studies, however, fascia rolling before training only minimally improves sprint performance and has no effect on jump and strength values.
  • Fascia rolling after training reduces pain and tension in the muscles. It loosens and circulates blood to the muscles, at least in the short term.


5 simple exercises with the fascia duo ball

Exercise 1: Back

Exercise 1: back

The duo ball is particularly suitable for tension in the spine: place upright against the wall. Position the groove between the two balls directly on the spine. Go into a squat and roll the ball up and down. Stop in a particularly tense position and put pressure on it. The more you lean against the wall, the stronger the pressure will be.

If you like it more intense, you can do the whole thing on the floor.

Exercise 2: Neck

Exercise 2: neck

Position the groove between the two balls directly on the neck. Apply light pressure and turn your head slowly to the left and right. 

If you like it more intense, you can do the whole thing on the floor.

Exercise 3: Forearm

Exercise 3: forearm

For office workers as well as for heavy work: many people know pain and tension in the forearm. Even those who suffer from so-called "tennis elbow" benefit from this exercise: place the forearm in the groove of the duo ball and move up and down with light pressure.

Exercise 4: Calf and Achilles tendon

Exercise 4: calf and Achilles tendon

Support with one leg and place the calf of the other leg on the roll. Slowly roll up and down.

Exercise 5: Latissimus dorsi

Exercise 5: latissimus dorsi

Tension in the latissimus is often underestimated. Do you feel a slight pull when you stretch your arms upwards? Then try this exercise. Put on the side and walk up and down with light pressure.

How much and how long?

Take 2 minutes for each muscle group or for each muscle and try to integrate the exercises into your training programme.


What would you like to read now?

Well looked after with CSS

Your fitness
We support you in your efforts and contribute to the cost.
Find out more
A step that pays off
myStep rewards your physical activity – every day.
Get active now
Pain or tension?
The 15-minute exercise videos in the medicalmotion app help.
View offer