rollholz Knowledge
YOUR GUIDE TO A HEALTHY & HIGH-PERFORMING BODY
All about fascia training
The Recovery Guide: Fascia Training for Maximum Regeneration
In a world that never stands still, true recovery has become one of the most valuable resources. But regeneration means much more than just lying on the couch. If you really want to "reset" your bo...
Everyday Power – How Mobility Protects and Strengthens You
Strength is good, flexibility is better. Learn how supple fascia act as energy stores, relieve your muscles, and help you achieve noticeably more power and ease in everyday life.
The Pain Killer – Why Fascia Is the Real Cause of Tension
Back pain from prolonged sitting? Often it's not the muscles to blame, but rather "glued" fascia. Learn how the pain vicious circle arises and how you can specifically break it.
What are fascia? The hidden basis of your mobility
What are fascia and why is exercise so important for them? Learn how the elastic connective tissue network works and how to prevent adhesions in everyday life.
Tips for your mobility
Achilles tendonitis & calf cramps: exercises for tension
Tight calves, acute calf cramps and an irritated Achilles tendon are closely connected – all three involve the same muscle-tendon unit and can even lead to a heel spur at the Achilles insertion ove...
Mobilising the thoracic spine: exercises for tension in the upper back
A pulling sensation between the shoulder blades after long hours of sitting is one of the most common tension spots there is – often because the thoracic spine gets too little movement. We show you...
Relieving piriformis syndrome: exercises for glute tension & sciatica
A deep-seated pressure in the glutes that can radiate into the leg often comes from a tight piriformis muscle. We show you 5 exercises with the fascia roller and double ball against piriformis synd...
Fascia roller for the thigh: exercises to stretch hamstrings & quads
Heavy, tight thighs after running or long hours of sitting? We show you 5 exercises with the fascia roller and Double Ball XL to stretch hamstrings and quads – plus an important safety note beforeh...
Relieving pain in the sole of the foot: exercises for plantar fasciitis & tension
Stabbing pain under the heel, especially in the morning when you get up? We show you 5 exercises with the mini roller, fascia ball and trigger stick for a looser sole – and when you should see a do...
Relieving chest muscle tension: stretches & fascia training for the chest
Rounded shoulders from long hours of sitting shorten the chest muscles and pull the upper body forward. We show you 5 exercises with the fascia ball and pull-up bar – and when chest pain is not a c...
Your strength training guide
Pull-up bar for the door frame: dimensions, mounting and load capacity
Pull-up bar for the door frame: which dimensions your door frame needs, how mounting without drilling works and what to look for in load capacity and material.
Pull-Up Bar Without Drilling: Find the Right Size, Choose Your Model, Learn Your First Pull-Up
Pull-up bar without drilling: two models, one principle. Which one fits your door frame, how to measure it correctly, and how a Resistance Band gets you to your first pull-up.
Foot Health & Squats: Stable Leg Alignment in Training
Every heavy squat and deadlift depends on your foundation: your feet. In the grand finale of our Science Guide series, we illuminate the biomechanics of foot health and axial stability. Learn how r...
Training Plan for Your Home Gym: The Perfect Training Week
The best equipment is useless without the right structure. In part 4 of our Science Guide series, we show you how to scientifically plan your training week. Learn why the heaviest compound exercise...
Advanced Core Training: Core Stability in Your Home Gym
A strong core is much more than a six-pack – it's your body's power transfer center. In part 3 of our Science Guide series, we focus on Advanced Core Training. Learn the difference between global m...
Muscle building scientifically controlled: Set breaks, reps, and stimuli in your home gym
The Screws for Success: How many repetitions yield maximum muscle growth? Why are short rest periods often a mistake? Learn how to scientifically and precisely control your training parameters in t...
Your balance training guide
Balance Board at the Desk: Active Standing in the Home Office
Standing on the board briefly instead of sitting for long: we show how to use a Balance Board at a standing desk, which variant suits the office and how you can make breaks and standing phases more...
Fall Prevention: Training Balance in Old Age
A secure stance is not a given in old age. We explain why balance and strength are part of fall prevention, show simple exercises for home – seated and standing – and tell you when a Balance Board ...
Buying a Balance Board: Wood or Plastic, Roller or Ball?
Wobble disc, balance pad, wobble board or board with roller: we explain the differences, compare wood and plastic and show which variant suits getting started, ankle training or core work.
Training Core Stability: Exercises with the Balance Board
Plank, bridge, seated and side support: on the Balance Board your core has to compensate for every movement. We show you 7 exercises for more core stability, explain the difference between 7 cm and...
Training Balance: 10 Exercises for Home
Balance can be trained. We show you 10 exercises for home – first without equipment, then with a Balance Board – and explain how to make it harder step by step.
Proprioceptive Training: Exercises for Ankle & Knee
Proprioception is the depth perception of your joints. We explain what is behind the term, show exercises for ankle and knee – from the single-leg stance to the Balance Board with two balls – and t...
Tips for your running training
Goodbye Sprains: Proprioception and Ankle Stability for Runners
Twisted ankle, pain, or instability when running? Your ankle needs more than just strength – it needs excellent neural control. In the third part of our runner series, learn how proprioception trai...
The Catapult Effect: How Fascia Training Boosts Your Running Efficiency
Do you want to run faster and more economically? In this article, you'll learn how the 'catapult effect' of your fascia significantly influences your running performance. We'll show you how targete...
The Runner's Achilles Heel: Effectively Self-Treating Plantar Fasciitis and Shin Splints
Aching feet or stinging shins when running? Many runners know these problems, but they are not an unavoidable fate. In our new knowledge article, we show you an effective 3-step plan on how to reli...
Tips for your bike training
Peloton, Wahoo, NOHRD & Co.: Which indoor bike is right for you?
From Peloton to NOHRD: A Neutral Comparison of the Most Popular Premium Indoor Bikes – Focusing on Training, Technology, Design, and Everyday Use.
More Watts on the Pedal: Why Core Stability Makes You Faster
Strength doesn't just come from your legs: Learn why an unstable core 'saps' your energy on the bike. We'll show you how to strengthen your deep core muscles with targeted balance training, optimiz...
Road Bike Ergonomics: How to Prevent Neck Tension and Foot Pain
Anyone who spends hours in an aerodynamic position on a road bike or gravel bike knows the typical weaknesses: a stiff neck, a pulling lower back, and burning soles of the feet. These problems of...
