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Fascia training: targeted self-massage and mobilisation
Fascia training means working deliberately with the connective network of tissue in the body. Fascia wrap around muscles, link structures together and play an important part in how mobile, stable and free movement feels. Depending on where they sit and what they do, fascia differ in structure: some layers are softer and more mobile, others denser and more closely tied to muscles, tendons and the transfer of force.
With the rollholz fascia tools you can aim your fascia training at different parts of this system. Through pressure, angle and body weight you decide how intense it gets – from broad massage with the fascia roller to precise work with a fascia ball, double ball or trigger stick.
Superficial fascia: moving tissue, sharpening awareness
The superficial fascia (fascia superficialis) lies directly under the skin and connects with loose connective tissue, fat tissue, nerves and vessels. It's meant to glide, shift and adapt to movement. After long periods of sitting, little movement or one-sided load in particular, it can be worth moving these superficial layers more consciously as part of your fascia training.
For that, tools that let you meter the pressure well are the ones to reach for. A fascia ball, the mini roller or a fascia roller can help mobilise the skin and tissue layers, gently or more intensely. The point isn't to "press something away", but to give the body a clear mechanical stimulus.
Deep fascia: muscles, force transfer and mobility
The deep fascia (fascia profunda) wraps around muscles, muscle groups, tendons and ligaments. It's denser in structure and more closely connected to movement, body tension and the transfer of force. When muscles work, it isn't only individual fibres that move – the surrounding connective tissue also has to take up tension and pass forces on.
For larger muscle areas such as back, thighs, calves or glutes, the rollholz fascia roller is particularly well suited. It spreads the pressure over a wider area and fits easily into a regular fascia or recovery routine. Fascia balls and the trigger stick make sense when you want to work more precisely – on individual spots, for instance, that feel tight or hard to reach.
Which tool suits which area?
The fascia roller is best for larger surfaces and muscle groups. With it you can work the back, legs or calves evenly and control the intensity well through your body weight.
Fascia balls are ideal for smaller areas such as the sole of the foot, shoulder, glutes or chest muscles. The smaller the ball, the more pinpoint the pressure. Larger balls spread the stimulus a little more softly and work well for sensitive areas or for getting started.
The double ball is particularly handy for back and neck, because it works either side of the spine and leaves the middle free. The trigger stick is the most precise tool of the lot and helps you work on individual points of tension under control, without having to put much force through your fingers or hands.
Fascia training: myofascial release, simply explained
The technical term for this kind of self-massage is myofascial release – roughly, "releasing muscles and fascia". You apply body weight or targeted pressure to a point, hold the position and let the tension deliberately ease. Regular fascia training can help loosen stuck or hardened layers of tissue, get the blood moving and improve mobility over the long run.
To get started, 5 to 10 minutes, two or three times a week, is plenty. Fascia training works best when you go slowly, breathe consciously and pause briefly on painful spots rather than immediately increasing the pressure.
Why fascia tools made of wood?
Wood gives clear kinetic feedback. That lets you steer the pressure consciously and feel precisely how your body responds.
Our fascia tools are made for people who train regularly, or who simply want more flexibility and a better sense of their own body. You'll find our full fascia range – from a single fascia roller to the complete fascia training set – further up this page.
Fascia roller: the right exercise for your body area
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Back
On the back, contact area is what counts: the roller works large areas, the double ball (also available as XL for more pressure) works on both sides of the spine, and the fascia ball releases individual points.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage for the whole back – the all-rounder.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
Smaller diameter, so more intense – for deep tension.
Wooden double ball – for neck & back massage
315,00 kr
Two balls on either side of the spine release the muscles along the spine.
Wooden double ball XL – for back & thighs
640,00 kr
The XL version: more pressure and more surface area for intensive work on the back.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 4 cm is very targeted, 10 cm is softer and covers more area.
This might interest you:
Glutes
The gluteal muscles are large and strong: the roller massages broadly, the fascia ball reaches individual deep points.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage for the whole glute area.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
More intense thanks to the smaller diameter.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual hard spots: 7 cm medium-firm, 10 cm softer.
This might interest you:
Shin muscles
A small contact surface is enough on the shin: the mini roller runs along the muscle, the trigger stick releases individual painful spots.
These tools will help you:
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact for small muscle groups such as the lower leg and calf.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Precise pressure on individual trigger points.
This might interest you:
Chest muscles
On the chest you work in a targeted way with little surface area: fascia ball and trigger stick for individual points, the mini roller for somewhat larger areas.
These tools will help you:
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 7 cm medium-firm, 10 cm softer.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Precise pressure on individual trigger points.
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact – for somewhat larger areas.
This might interest you:
Sole of the foot
Small, firm tools work best under the foot: the mini roller for rolling out, the fascia ball and the trigger stick for individual points.
These tools will help you:
rollholz mini roller – for foot, calf & forearm
315,00 kr
For rolling out the whole sole of the foot.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 4 cm is especially targeted.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Pinpoint pressure.
This might interest you:
Thigh
The thigh is a large muscle group: the roller massages it broadly, the Pro roller more intensely, the XL double ball with more pressure.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage of the large thigh muscles.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
More intense thanks to the smaller diameter.
Wooden double ball XL – for back & thighs
640,00 kr
More pressure and more surface area – built for the back and thighs.
This might interest you:
Thigh
The thigh is a large muscle group: the roller massages it broadly, the Pro roller more intensely, the XL double ball with more pressure.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage of the large thigh muscles.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
More intense thanks to the smaller diameter.
Wooden double ball XL – for back & thighs
640,00 kr
More pressure and more surface area – built for the back and thighs.
This might interest you:
Hand
Hand and forearm need fine tools: the trigger stick for individual points, the fascia ball for rolling out, the mini roller for the forearm.
These tools will help you:
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Pinpoint pressure on individual spots.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For rolling out the palm: 4 cm is especially targeted.
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact for the forearm.
This might interest you:
Achilles tendon
For Achilles tendon complaints, you work on the calf above it: roller and mini roller release the calf muscles, the calf stretcher stretches them in a targeted way.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage of the calf muscles.
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact for small muscle groups such as the calf.
Wooden calf stretcher & balance wedge – for squats & ankles
1.616,00 kr
Stretches the calf and ankle in a targeted way.
This might interest you:
Calf
You massage the calf broadly with the roller and in smaller areas with the mini roller – the calf stretcher then stretches it.
These tools will help you:
rollholz original – wooden fascia roller
1.183,00 kr
Broad massage of the calf muscles.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
More intense thanks to the smaller diameter.
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact for small muscle groups such as the calf.
Wooden calf stretcher & balance wedge – for squats & ankles
1.616,00 kr
Stretches the calf and ankle in a targeted way.
This might interest you:
Elbow
Around the elbow, the work is mostly on the forearm: broadly with the mini roller, on individual points with trigger stick and fascia ball.
These tools will help you:
rollholz mini roller – for foot, calf & forearm
315,00 kr
Compact for the forearm.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Precise pressure on individual trigger points.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 4 cm is especially targeted.
This might interest you:
Jaw
There is little room at the jaw: the trigger stick and the small fascia ball work in a targeted way on individual points.
These tools will help you:
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Pinpoint pressure on individual trigger points.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
The 4 cm ball is the most targeted size.
This might interest you:
Neck
In the neck, a small, targeted contact surface works best: the double ball works on both sides of the cervical spine, fascia ball and trigger stick on individual points.
These tools will help you:
Wooden double ball – for neck & back massage
315,00 kr
For neck and back: two balls work on both sides of the spine.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 7 cm medium-firm, 4 cm especially targeted.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Precise pressure on individual trigger points.
This might interest you:
Neck
In the neck, a small, targeted contact surface works best: the double ball works on both sides of the cervical spine, fascia ball and trigger stick on individual points.
These tools will help you:
Wooden double ball – for neck & back massage
315,00 kr
For neck and back: two balls work on both sides of the spine.
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 7 cm medium-firm, 4 cm especially targeted.
Wooden trigger stick – massage stick for trigger point work
272,00 kr
Precise pressure on individual trigger points.
This might interest you:
Shoulder
Small contact surfaces help at the shoulder: the fascia ball for individual points, the double ball for the transition to the upper back, the Pro roller for larger areas.
These tools will help you:
Wooden fascia ball – 4, 7 & 10 cm, 5 types of wood
163,00 kr
For individual points: 7 cm medium-firm, 10 cm softer.
Wooden double ball – for neck & back massage
315,00 kr
Works on both sides of the spine in the upper back.
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
Compact and intense thanks to the smaller diameter.
This might interest you:
Lower back
In the lower back you work best next to the spine: with the double ball or the compact Pro roller; the XL double ball brings more surface area and pressure.
These tools will help you:
rollholz Pro – light & compact wooden fascia roller
1.291,00 kr
Compact and powerful thanks to the smaller diameter.
Wooden double ball – for neck & back massage
315,00 kr
Works in a targeted way on both sides of the spine.
Wooden double ball XL – for back & thighs
640,00 kr
More pressure and more surface area for strong muscles.
This might interest you:
Fascia training: myofascial release explained simply
The technical term for this kind of self-massage is myofascial release – roughly "releasing muscles and fascia". You apply body weight or targeted pressure at one point, hold the position and let the tension ease deliberately. Regular fascia training can help loosen stuck or hardened tissue layers, stimulate circulation and improve mobility over the long term.
For getting started, 5 to 10 minutes, two to three times a week, is enough. Fascia training is most effective when you work slowly, breathe consciously and pause briefly on sore spots instead of increasing the pressure straight away.
Why wooden fascia tools?
Wood gives clear kinetic feedback. That lets you control the pressure deliberately and feel very precisely how your body responds to the application.
Our fascia tools are made for people who train regularly or simply want to build more flexibility and a better body awareness. You'll find our complete range for fascia training – from the single fascia roller to the complete fascia training set – further up this page.
Perfect for the back, arms, thighs and calves. For especially pleasant, gentle massage sessions that still support your mobility and recovery.
