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Our Recommendation | Foam Roller Set + DVD + Stretching Strap

Everything for your start into pain relief

  • Perfect for foam rolling and stretching
  • 2 foam rollers and 2 massage balls
  • Stretching Strap
  • 2 bonus DVDs (German) & a tote bag
€89.95 €124.85 * (27.95% Saved)

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€89.95 * Our Recommendation | Foam Roller Set + DVD + Stretching Strap

✓ Suitable for pain management as well as yoga & fitness
Our foam rollers and the Stretching Strap are ideal for your daily routine to stay in shape and prevent pain.

✓ Developed for people in pain
Over 30 years of experience and expertise in pain management went into the development of our fasciae tools.

✓ For a successful workout
Highly efficient and on top of that super safe to use: make the most of your exercises while treating your body with care.

✓ Made in Germany
Ergonomic, sturdy, and precise: our tools are the result of year-long research and masterful design.

Included in this set: Our Foam Roller Set

Midi Foam Roller

  • perfect for rolling larger body parts such as back, legs or arms
  • the circumferential groove protects your spine while foam rolling
  • a soft foam shell surrounds the harder material on the inside for an effective rolling experience
  • measurements: 97x278mm (4 x 11 inches)

How to use the Midi Foam Roller:

Mini Foam Roller

  • ideal for foam rolling neck, cheeks, hands, head or feet
  • harder material for more intensive exercises
  • compact, handy, and great to use during breaks at work
  • measurements: 53x180mm (3 x 8 inches)

How to use the Mini Foam Roller:

Midi Massage Ball

  • best for buttocks and shoulders
  • softer material on the outside for a relaxing foam rolling massage
  • effective pressure build-up thanks to a harder core
  • diameter: 115mm (4,5 inches)

How to use the Midi Massage Ball

Mini Massage Ball

  • suitable for the edges of bones, soles, and the face
  • due to the smaller diameter, you can apply pressure more precisely
  • effective pressure build-up thanks to a harder core
  • diameter: 72mm (3 inches)

How to use the Mini Massage Ball:

Included in this set: Our Stretching Strap

Stretching Strap

  • work smarter, not harder: the Stretching Strap helps you get into position without taxing your body
  • once you’re in the right stretching position, you’ve to hold it — the strap keeps you fixed
  • made from 100% cotton and nothing else

How to use the Stretching Strap:

 

 

Bonus Pain-Free DVD (German): The Best Exercises of Liebscher & Bracht

  • all 27 Liebscher & Bracht exercises for the whole body
  • easy to understand guidance by Roland Liebscher-Bracht

Bonus Exercise DVD (German) & Premium Videos

  • foam rolling DVD with 32 exercises and tutorials
  • find more exercise videos at Liebscher & Bracht premium, our exclusive video portal

Stylish Tote Bag Included

  • store your foam roller set in this convenient tote bag, made from 100% cotton
  • whether to the gym or other activities, bring your tools with you

- Frequently Asked Questions -

Foam Rollers and Massage Balls

What are fasciae?

Fasciae are a special kind of connective tissue surrounding our muscles and bones like a fine net. They are incredibly important for us since they grant our body mobility and stability, preventing wear and tear, and keep everything in place and functioning. If our fasciae are getting too stiff and inflexible, our movement is restricted.

Why do fasciae get stiff?

Fasciae consist mainly of collagen, a structural protein. If you neglect to use your muscles and fasciae regularly — for example, by constantly sitting or not varying your movements —, they become unyielding. The collagen strands thus "glue" together. Simultaneously, the interstitial fluids can no longer flow properly: metabolic waste thus cannot be transported out of the extracellular space, and the collagen strands no longer nurtured with fresh fluids, hindering the fasciae renewal. As a result, the fasciae become more and more stiff and inflexible.

After a while, the pain sets in. Once the muscles are shortened and the fasciae unyielding, they start to tense increasingly. As they contract, they press joint bones and vertebrae together with such a force that they wear out so fast; the body cannot keep up. As a cry of help, your brain sends out signals in the form of pain, hoping that you stop the damage to your body's structure.

By the way, not only one-sided or little movement may lead to stiff fasciae. Stress and anger can also be a factor.

How can I tell my fasciae have become unyielding?

You will notice that your fasciae have become stiff and unyielding since you are unable to use your body to your full potential. See for yourself if that's already the case: sit down on the floor with your legs stretched out. Can you touch your feet with your hands? No? When was the last time you needed this type of movement? It's been a while, right? Ever since the muscles in your legs shortened, the fasciae became matted, covered by sediments, and their structure lost their shape.

If the shortenings continue, factor number two kicks in — pain. Over the years, we learned that unyielding fasciae are one of the main reasons for a lot of painful conditions. Back pain, neck pain, bottom pain: all of these link back to shortened muscles and stiff fasciae. To get rid of the pain, it is necessary to loosen up and untangle the fasciae. Foam rolling is very efficient for this.

What kind of effect does foam rolling have on fasciae and the body?

Foam rolling helps you to unravel matted fasciae. Through the constant pressure on your skin, sediments in your extracellular space can be loosened up and transported out of it, making it easier for the interstitial fluid to course through it again and nurture your fasciae.

If you foam roll regularly, your fasciae can regain their original netlike structure. Additionally, they become more flexible and elastic than before, allowing you more mobility. On top of this, foam rolling helps you straighten your connective tissue, making annoying lipedema disappear.

For how long should I foam roll?

Depending on how many areas of your body you want to massage, around 20 minutes for the whole foam roller massage is a good starting point. Ideally, 2 to 5 minutes per body part is sufficient. Try to exercise until you feel an improvement.

All in all, how long you want to massage yourself is up to you. As a rule of thumb, the massage should be less of a chore and more of a treat; you can easily integrate into your daily routine. Find out what works best for you and take your time. Also, make sure you're calm and relaxed — being stressed and under pressure isn't favorable during the massage. This is because stress and pressure can increase the musculofascial tensions and hinder the reduction of pain.

How fast should I foam roll?

Equally important is that you foam roll slowly. Many people mistakenly think that the faster you roll, the better the results, but this is wrong. The slower, the more effective!

How often should I foam roll?

How often you should massage yourself depends on your personal needs. If you suffer from acute pain, we recommend foam rolling once a day, six days a week. Only by actively and regularly massaging yourself can you be sure to work out your condition's underlying issues and get closer to a life free of pain.

Once there is a noticeable improvement, it suffices if you foam roll three times a week. For the remaining four days, you can do our other exercises.

Should I foam roll before or after exercising?

In the end, it's your decision whether to foam roll before or after exercising. Many people use our foam rollers after stretching or sporting exercises since they want to improve muscle regeneration.

However, if you are in pain, we recommend performing the massage before doing our pain relief exercises. The reason for this is our tripartite pain-free concept of osteopressing, foam rolling, and stretching.

 

  1. Our osteopressure helps with acute pain via pressing onto specific points on your bones. This way, you can quickly and effectively reduce your pain temporarily. To work on the cause of your pain, the next two methods are vital.
  2. After the osteopressure, foam rolling helps straighten your fasciae and freeing up the extracellular space so the tissue can be nurtured with interstitial fluid. This reduces your pain and makes your fasciae flexible again.

     

  3. By doing our stretching exercises, you can ensure you remain pain-free and mobile for a long time. Exercise six days a week for 15 to 20 minutes for the best results.
In which direction do I have to roll?

Research has yet to deliver concrete evidence whether the rolling direction is of importance. However, we are confident that it is vital. There are two reasons for this:

  1. There are two types of blood vessels in your body: arteries and veins. Arteries transport the blood from the heart into the other parts of your body. Veins bring it back. To avoid the blood flowing back, venous valves ensure the blood runs its designated course. A few scientists are convinced that those valves are very sensitive: if you use foam rollers wrong, they could flap open, which could be fatal. This assumption leaves room for debate, but we recommend you roll toward your heart just to be safe. This way, you can rest assured, no matter what science finds in the years to come.
  2. Another factor that points toward using a specific rolling direction is the interstitial fluid in your fasciae's extracellular space. If you roll into either direction, the metabolic waste and sediments are shifted back and forth. In the worst case, you prevent fresh, nutritious fluids from flowing. So if you stick to rolling toward your heart, you can't do much wrong.
Is there a weight limit?

Our foam rollers are made to last! Whether it's a weight of 110 or 230 pounds, our rollers can carry a lot.

Does foam rolling hurt?

Of course, in the beginning, foam rolling might not feel comfortable. Particularly if you roll stiff fasciae with a good deal of force, it might hurt. This pain is good, though! It shows that you're right on track.

As for the pain intensity, try to envision your sensation of pain on a scale from 1 to 10. 1 is a slight throbbing or pull, but far away from painful. 10, however, is a sharp pain that causes you to steel yourself against it physically and mentally.

Whenever you're exercising, no matter if foam rolling or stretching, try to stay between 8 and 9 on the pain scale. This means that you feel the pain but can breathe comfortably, without having to tense up. This "feel-good pain" signifies you're foam rolling correctly.

What's the difference between foam rollers of other brands and the Liebscher & Bracht foam rollers?

Foam rolling is gaining more and more popularity these days — and rightfully so. Due to this, the number of manufacturers of foam rollers increases steadily, too. No matter the shape, color, or density, there are all kinds of foam rollers.

A caveat, though: not every foam roller is right for you. Contrary to our foam rollers, other brands did not design their rolls to relieve and prevent pain and improve the fasciae regeneration. A lot of foam rollers are made from harder material, causing pain instead of soothing it. Our foam rollers have a smooth and soft surface and a harder core to allow an efficient and safe foam rolling massage. Additionally, our larger rollers protect your spine through a circumferential groove.

Here are all the benefits of our foam rollers at a glance:

  • the perfect degree of hardness on the inside of the roller for an effective massage
  • a soft outside guarantees a comfortable rolling experience
  • the circumferential groove in the middle of the roller ensures your spine won't be damaged
  • ideal for beginners as well as intermediate levels
  • specifically developed for our pain therapy and the fasciae regeneration
What are the foam rollers made of?

Our foam rollers consist of EPP foam, which is made of 96% of air. Because of this, our foam rollers are light as a feather and have a smooth and soft surface. The inside, however, is of a harder material. This combination ensures your foam rolling massage will be 100% effective as well as relaxing.

How can I clean the foam rollers?

Our rolls are made from water-resistant EPP foam, which means it won't soak up water like a sponge. You can thus easily clean the rolls with a wet piece of cloth.

Stretching Strap

When do I need the Stretching Strap?

Our Stretching Strap is one of the many self-help tools we offer. It is useful for almost every Liebscher & Bracht pain relief stretching exercise requiring you to use your arms and legs. Using it, you can execute the exercises correctly, fixate your position, and experience the best stretching effects. If you're new to stretching and you're having trouble getting it right, the Stretching Strap helps you to intensify the stretch little by little.

Which pain conditions can I treat with the Stretching Strap?

Due to insufficient or one-sided movement, our muscles and fasciae become increasingly inflexible and stiff and cause us pain. You can prevent this by doing our pain relief stretching exercises. The Stretching Strap is an invaluable tool for these stretches, making it possible for you to assume otherwise difficult stretching positions with ease. It is especially efficient if you're suffering from discomfort in the knee or leg area and issues in the arm and shoulder region. Thanks to active and passive stretching impulses during our stretching exercises, the affected body parts can be strengthened efficiently.

Why does stretching regularly help me against pain?

Sitting or standing over long periods, one-sided or limited movement — all of this "trains" muscles and fasciae to be inflexible and overly tense. After a while, the tension builds up pressure, which is harmful to our joints and the cartilage. Receptors measure the pressure applied, the force tugging on tendons, and everything that happens within the locomotor system and send this information to the brain. As soon as the brain deducts that the joints' wear and tear are greater than the repairability of the body, it sends out a signal to the affected body area: this translates into a feeling of pain.

Here's where the stretching exercises come in. With every stretch, you release some of the tension that pressures joints and cartilage and your fasciae "sort" themselves anew. If you exercise regularly and correctly, you increase your movement radius and lessen the overall pressure on your joints. The pain your body caused by sending out signals decreases steadily. This often happens after only a couple of stretching sessions since the tension lessens, and the immediate pressure is lowered.

What are the three segments of the Strap for? How do I use them?

Thanks to the Stretching Strap's three segments, everyone can use it effectively during stretching exercises — regardless of height or pain condition. Depending on how deep you can stretch, you grab one of the Strap sections to adjust the distance accordingly. This makes it possible to maintain the stretching of the muscles and fasciae during the exercise by shifting your grip on the loop segments. Doing so helps reduce the overload on the muscles and fasciae and repairs musculofascial shortenings.

How often and with which intensity should I stretch?

It is recommended that you should stretch intensively and regularly. Ideally, this means you'll do the exercises six days a week. For the best results, stretch for a minimum of two to two and a half minutes. Only then can you long-term treat musculofascial shortenings and overloading. Once these are treated, the pain will subside.

What is the difference between active and passive stretching?

Passive stretching happens when you stretch your muscle without exerting yourself. Use an object or a wall or the floor to stretch against. This is a very intense stretch for your body. Your joints and even the spine can relax since your body regains the required spatiality and flexibility lost due to the musculofascial shortening.

Active stretching, however, taxes your muscles and causes them to stretch. Interesting here is that active stretches cause the brain to reprogram its muscle memory. This way, you can replace old movement patterns with new ones and increase your mobility levels. Our pain therapy uses both active and passive stretching to relieve muscle overloading and learn new movement patterns.

Can I overstretch?

Overstretching while doing our stretches correctly is almost impossible since the active countercontraction strengthens your muscles. Because of the constant switching between tensing and relaxing, you're not only stretching your shortened muscles and fasciae, but you also profit from the stretching impulses. This way, you continually increase your previously limited movement capabilities.

Try to mind your pain scale during the exercises, though. On a scale between 1 and 10, you should stay within 8-9. If you cannot breathe normally and have to steel yourself mentally and physically, you need to lower the intensity.

What material do you use for the Stretching Strap?

Our Stretching Strap is made from 100% eco-friendly produced cotton. For the packaging, we use recyclable cardboard.

Customer reviews for "Our Recommendation | Foam Roller Set + DVD + Stretching Strap"
∅ 4,8  of 5 stars with 249 reviews
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15 Apr 2021

Faszienrolle

Einfache Handhabung und rasche Schmerzlinderung

15 Apr 2021

Kieferretter

Mein Mann und ich setzen die bestellten Hilfsmittel täglich ein, wir empfehlen sie bestens weiter!

14 Apr 2021

Gut

13 Apr 2021

Faszien-Set mit DVD und Übungsschlaufe

Die Faszienrollen und -Kugeln samt Übungsschlaufe sind beinahe jeden Tag im Einsatz. Ich möchte sie nicht mehr missen. Die Schmerzen in Hüfte und Knie haben sich schon sehr deutlich gebessert. Dazu noch die Dehnübungen auf der DVD und so komme ich ohne Schmerzmittel aus. Das ist einfach toll. Vielen Dank :-)

13 Apr 2021

Faszien-Set

Sehr gut Material u.DVD

13 Apr 2021

Gut anwendbar

13 Apr 2021

Faszienrollen-Set

Super Produkte, werde ich auf jeden Fall weiterempfehlen ??

13 Apr 2021

Sehr gut ?

13 Apr 2021

Alles perfekt

Schnelle Lieferung, tolle Qualität - sehr gute und hilfreiche Übungen! Kann ich jedem nur wärmstens empfehlen! Danke!!!!

13 Apr 2021

Spitzen Produkte

Das Set hat genau meine Erwartungen erfüllt. Die Produkte sind hochwertig und man kann prima mit arbeiten. Die enthaltenen DVDs geben eine sehr gute Anleitung.

Kann ich nur weiterempfehlen.

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