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Foam rolling is great method for increasing mobility in muscles and in the fascia. Regular foam rolling can also help shorten recovery time.
That being said, sometimes a regular-sized foam roller can’t hit smaller areas of the body that can get tight. Sometimes you need a smaller foam roller to provide more targeted relief.
The BLACKROLL® MINI is great for targeting these specific areas of the body to relieve muscle tension. Its size makes it perfect for smaller areas, such as the wrist or foot, and it can also be taken on the go and used to roll out larger areas, like the calf and thigh.
Here’s how to relieve tension in smaller areas using the BLACKROLL® MINI:
Foot
Start while standing on your left foot and place the BLACKROLL® MINI under your right foot. Shift some of your weight to your right foot to put pressure on the MINI. Roll up and down the foot from your toe to your heel. Turn your foot as you roll so you can make sure to hit every inch of the bottom of your foot. Repeat on the other foot.
Upper Arm
You’ll need to do this move next to a wall. Start with the BLACKROLL® MINI between the wall and your upper arm near your shoulder. Move the roller up and down between your elbow and your shoulder. When you reach the lowest point on your upper arm, slowly return to the initial position.
Back
To roll out your upper back with the BLACKROLL® MINI, stand with your back to a wall and place the roller at the base of your neck. Press the roller into the wall and roll it down along your shoulder blades.
Calf
Editor’s Note: Use the BLACKROLL® BLOCK for better range-of-motion. Place the BLACKROLL® MINI under your calf. Rest your other foot on the floor. Roll from your ankle to below your knee, being careful not to roll over any joints. Rotate your leg in and out to target every muscle.
Wrist
Place the BLACKROLL® MINI on a table or a desk. Place your forearm over the roller, positioning it right below your elbow. Press down on your forearm with your other hand and press it into the roller. Move your wrist back and forth. If you find a tense spot you can tense and relax your forearm to target the spot more.
Lateral Trunk and Lats
Place the BLACKROLL® MINI between a wall and thorax (underneath your armpit). Stand upright and lean against the MINI on the wall. Slowly move the roller down to your hip. Once you reach your hip, slowly move back to the initial position.
Shin
Start on all fours with the BLACKROLL® MINI just underneath your knee and put one shin on it. Support yourself on your toes and lightly angled arms. Roll your shin back and forth on the BLACKROLL® MINI. You should not be in pain while rolling. Adjust the pressure as you see fit.
The BLACKROLL® MINI and other BLACKROLL® products are available exclusively in North America through FEI Retail. Contact your local sales rep or our sales team directly today for more information.