Preperation & Regeneration
Exercise
Quaddrizeps
For the QuaddrizepsAnd against muscle cramps! Place the BLACKROLL® under one leg and roll your legs individually. It is also possible to simultaneously roll out with both legs on the BLACKROLL.
Repeat 8 - 12 times.
IT bands
For the IT bands
The IT (Iliotibal), band runs from the top of the lateral (side) hip all the way down to the knee where it attaches to the tibia. Many run
Place your buttocks on the BLACKROLL® first and lay on your side. Roll from the thighs almost to the knee. Do not roll over the kneecap and try to avoice rolling too much over your bones around the knee joint. Repeat on other leg: 8 - 12 times.
The IT (Iliotibal), band runs from the top of the lateral (side) hip all the way down to the knee where it attaches to the tibia. Many run
Place your buttocks on the BLACKROLL® first and lay on your side. Roll from the thighs almost to the knee. Do not roll over the kneecap and try to avoice rolling too much over your bones around the knee joint. Repeat on other leg: 8 - 12 times.
Thigh roll out
For the thighs
Roll one upper leg from above the knee ligaments until the buttocks on the BLACKROLL®.
Repeat 8 - 12 times. Then switch legs and repeat on the other side. Focus especially on the tighter areas and try to stay there until you feel a relief of pain. Keep breathing continuously throughout the exercise.
Calves
For the calves
Roll on the BLACKROLL® sitting of the achilles tendon to the knee throat.
Repeat 8 - 12 times.
Roll on the BLACKROLL® sitting of the achilles tendon to the knee throat.
Repeat 8 - 12 times.
