Blackroll for the Neck – Exercises with the Fascia Roll

What do you not do for your own wellbeing? If you have already had complaints such as neck pain, you are ready to do something to avoid it again. If you deal with the topic of fitness, you will notice its wealth of facets. It is not enough to go running every now and then. The muscles also want to be strengthened, the tissue kept flexible … But what are fascia rolls all of a sudden? How can these help me with my neck problems? Questions that we will try to answer below. So that you can use the Blackroll correctly for the neck.

What are fascia?

The recreational athlete would probably describe fascia as the connective tissue. Technically accurate, however, this term also includes bones and cartilage. Correctly, it is the soft tissue components of the connective tissue .

They form fat and connective tissue directly under the skin and are permeated by lymph, nerves and blood vessels. The superficial fasciae store fat and water and act as dampers for the underlying tissue layers. They are also extremely elastic.

The deep fasciae enclose and penetrate muscles, bones, blood vessels and nerve tracts. They are very rich in fibers and form layers or strands. An important property is the high viscoelastic tensile strength. They also contain sensory receptors. Compared to the superficial fascia, the deep ones are less elastic. Interesting for fascia training (see below) is the property that many fasciae of this type react to recurring mechanical stimulation with gradual internal structural reorganization.

There are also the visceral fasciae , which are the suspension and embedding for internal organs and enclose them. Examples of this are the meninges, the pleura, the pericardium and the peritoneum. They are only slightly elastic due to their function as organ suspension.

What is fascia training?

Fascia training is said to have a positive effect on the properties of the muscular, collagen-fiber-rich connective tissue. Through recurring mechanical stress, one tries to adapt the architecture of the fascia.

Fascia training is based, among other things, on the knowledge that stress damage such as B. Tears in muscle fibers usually have their origin in the failure of the fibrous, collagenous connective tissue of the musculoskeletal system.

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By adapting the resilience of these fasciae, damage should be avoided. This is achieved by exceeding a certain threshold value for the tensile load. In comparison, regular moderate exercise is enough to build muscle. Without fascia training, a kind of unbalanced level between muscle and connective tissue can occur.

The different properties of the fascia can be trained with different methods:

  1. Resilient movements such as hopping and running train the so-called catapult mechanism.
  2. Stretching / or stretching the fascia.
  3. Revive the fascia is done by Faszienrollen / Black Rolls.
  4. The body image improve.

What are fascia rolls or black rolls?

Fascia rollers start with the approach of revitalizing the fascia. Blackrolls – Blackroll is probably the best-known brand – are hard foam rollers for self-massage, which are available in many variations and sizes. One or the other model can also be used as a Blackroll for the neck.

Versions of fascia rolls are:

  • Standard role: relatively large, simple role, e.g. B. 30 cm by 15 cm diameter
  • Mini roll: smaller version of the standard roll, e.g. B. 15 cm by 5.3 cm diameter
  • Ball: simple ball, e.g. B. 12 cm diameter
  • Double ball: two simple balls that are firmly connected, e.g. B. 27 cm by 12 cm diameter
  • Twister: a kind of dome with a knobbed surface, e.g. B. 4.5 cm high by 6.8 cm diameter

There are also some variants of these shapes with a serrated or knobbed surface or an integrated vibration function. The size specifications are exemplary and various other dimensions are also available. There are also products with different degrees of hardness.

The fascia rolls are used in the context of self-massage by applying pressure with your own body weight and the black roll on hardening in the muscle tissue. This relieves tension and promotes blood circulation. Other goals of fascia training are to improve body awareness, balance, mobility and strength.

Exercises for the neck

Tension can be massaged and stretched with a Blackroll for the neck and thus released. In the following we have summarized a few exercises for you. These help with a stiff neck or problems with the cervical spine.

In stand:

Stand in front of a wall with your back to the wall. Then clamp a twin ball between your neck and the wall. Now turn your head to the sides and slightly bend your neck.

This exercise can also be carried out in the same way with a standard role.

Laying:

Lie on your back with your knees bent. Now place a fascia ball under your neck and stretch it by turning your head to the sides.

This exercise can be done in parallel with a twin ball.

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The goal of these exercises is to both stretch and massage the neck. You can vary the pressure applied as you shift your body weight.

Since neck problems often radiate into the shoulders and arms, exercises for the shoulder area are also recommended. See (and for suggested exercises in other areas)

The most popular products

There is a large number of fascia roll sets and individual products. A standard fascia roll can often be used to perform various exercises, so a double ball is ideally suited as a neck fascia roll. The sets are ideal for extensive fascia training.

Here is an overview of the most suitable and popular fascia roll products on Amazon:


1. BLACKROLL BLACKBOX – Faszientool-Set

BLACKROLL BLACKBOX - Faszien-Set
  • This set contains 1 Blackroll Standard fascia roll, 1 Blackroll Mini fascia roll, 1 Blackroll Ball (8 cm), 1 Blackroll Duoball (8 cm), 1 Blackroll exercise DVD and 1 Blackroll exercise card.
  • Color: Black.
  • Increase the flexibility of the body and improve the performance of the muscles with little effort.
  • Targeted massage of the neck, arms, chest and feet.
  • 100% Made in Germany
  • Recyclable material, environmentally friendly production.
  • Tested and recommended by the Forum for Healthy Backs – Better Living eV and the Federal Association of German Back Schools
  • Myofascial self-massage, active regeneration and relaxation, mobilization and activation or for strength and coordination exercises.
  • Free BLACKROLL APP for exercises for self-massage, regeneration and functional training

 2. BLACKROLL STANDARD fascia roll – the original (medium hardness) + booklet

BLACKROLL STANDARD Faszienrolle
  • This hard foam roll comes with a length of 30 cm and 15 cm in diameter.
  • Colors: black, black / yellow, black / blue / white.
  • The scope of delivery includes a booklet with further information on the material and the training.
  • 100% Made in Germany
  • Recyclable material, environmentally friendly production.
  • Tested and recommended by the Forum for Healthy Backs – Better Living eV and the Federal Association of German Back Schools
  • Myofascial self-massage, active regeneration and relaxation, mobilization and activation or for strength and coordination exercises.
  • Free BLACKROLL APP for exercises for self-massage, regeneration and functional training

3. Liebscher & Bracht Pain Free Combination Set

Liebscher & Bracht Pain-Free Combination Set: 4-piece fascia roll set + DVD with all 27 fascia exercises + training loop / for bottleneck stretching & fascia training & pain therapy
  • This set contains 1x medi-roll, 1x mini-roll, 1x medi-ball, 1x mini-ball, 1x cloth bag, 1x fascia roll massage DVD, 1x pain-free DVD, 1x exercise loop
  • With this set you become more agile again
  • Soft surface for sensitive areas
  • Additional loop for fixing positions and stretches
  • Set against back, hip and shoulder pain and much more
  • Release of tension and prevention of matting of the fascia
  • Perfect addition for Crossfit, Yoga, Pilates, Fitness, Bodybuilding and other sports
  • DVDs with 32 exercises and 27 bottleneck stretches explained in detail
  • Online practice area with another 100 videos
  • These fascia rolls are made of biodegradable foam
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4. Liebscher & Bracht set

Liebscher and Bracht set: fascia roll and fascia ball (2 pieces each) for fascia training of muscles, connective tissue and metabolism with exercises on DVD
  • This set contains 1x medi-roll, 1x mini-roll, 1x medi-ball, 1x mini-ball, 1x cloth bag, 1x fascia roll massage DVD
  • With this set you become more agile again
  • Soft surface for sensitive areas
  • Set against back, hip and shoulder pain and much more
  • Release of tension and prevention of matting of the fascia
  • Perfect addition for Crossfit, Yoga, Pilates, Fitness, Bodybuilding and other sports
  • DVD with 32 videos with detailed exercise instructions
  • Another 100 videos in the online exercise area
  • These fascia rolls are made of biodegradable foam

5. BLACKROLL DUOBALL Faszienball

BLACKROLL DUOBALL Faszienball
  • The balls have a diameter of 12 cm and a length of 24 cm.
  • Color: Black.
  • Also available in a smaller version (8 cm).
  • Only the duoball is included in the scope of delivery.
  • 100% Made in Germany
  • Recyclable material, environmentally friendly production.
  • Tested and recommended by the Forum for Healthy Backs – Better Living eV and the Federal Association of German Back Schools
  • Myofascial self-massage, active regeneration and relaxation, mobilization and activation or for strength and coordination exercises.
  • Free BLACKROLL APP for exercises for self-massage, regeneration and functional training

6. Liebscher & Bracht FAYO fascia roll with circumferential groove

Liebscher & Bracht FAYO fascia roll with circumferential groove - fascia ball - fascia set for yoga, training & self-massage
  • This set contains 1x maxi roll, 1x ball roll, 1x sustainable jute bag
  • Maxi roll loosens tissue that is stretched over a large area
  • Ball caster for hard-to-reach areas of the body, deeper tissue through rocking movements
  • Selective fascia treatment
  • Help with head, shoulder, hip pain and much more
  • Perfect for fayo flows, pilates, fitness, bodybuilding, yoga and much more
  • Online exercise area with over 100 videos and instructions from specialists
  • These fascia rolls are made of biodegradable foam

7. BLACKROLL Set – das Original

BLACKROLL set - fascia tool set - the original. Self-massage products for the fascia in different versions. BALL / MINI Set, BALL Set, DUOBALL Set, Office Box, Starter Box
  • Dieses Set enthält 1x MNI BLACKROLL, 1x BLACKROLL BALL 08, 1x BLACKROLL BALL 12
  • Further sets available with DUOBALLS and other combinations
  • Perfect for on the go
  • Selective self-treatment of tense muscles and sticky fasciae
  • Small contact surface with an optimal degree of hardness for intensive fascia training
  • Fascia ball is ideal for treating trigger points and relieving stubborn tension
  • Color: Black
  • Free BLACKROLL APP for exercises for self-massage, regeneration and functional training

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