Most athletes know they should do more mobility work. Fewer know which tool to use for what. A foam roller (often called Faszienrolle in German), a massage ball, a resistance band (Fitnessband) and a floss band all have a place, but they solve different problems.
This guide explains what each tool is good for and gives you simple routines you can add to your warm-up or cool-down.
Why mobility work matters for performance
Mobility is your ability to move a joint through its full range of motion with control. When your hips, ankles or shoulders are stiff, you lose positions: the squat gets shallow, the overhead position turns into an arched back, and your stride gets shorter. Regular mobility work helps you reach better positions, which lets you train with better technique and more comfort.
Note: mobility tools support training and recovery. If you have pain or an injury, get advice from a physiotherapist before you work on the area yourself.
Foam roller (Faszienrolle)
A foam roller is the easiest way to work on large muscle groups: quads, hamstrings, glutes, calves and upper back. Rolling slowly before training can help you feel looser and warmer; after training, many athletes use it to wind down.
- Roll slowly, about one centimetre per second.
- When you find a tight spot, pause and breathe for 20 to 30 seconds.
- Do not roll directly over joints or the lower back.
Options at Gear 9: the Velites Foam Roller (CHF 29), the textured RPM Foam Roller (CHF 39) and the Revolv Barbell Roller (CHF 29), which fits on an Olympic barbell for deeper work on the legs.
Massage ball and lacrosse ball
A ball reaches spots a foam roller cannot: glutes, the bottom of the feet, pecs, the area between the shoulder blades and the forearms. The smaller and firmer the ball, the more targeted the pressure.
- Gear 9 Ball (CHF 5): a firm 6 cm lacrosse-style ball for targeted pressure.
- Gear 9 Dual Massage Ball (CHF 15): two connected balls that work either side of the spine or the calves.
- Ksone Moderator 81 mm (CHF 19) and RPM Myoball (CHF 25): larger balls for glutes, hips and upper back.
Place the ball between your body and the floor or a wall, find a tight spot and slowly move around it while breathing calmly. Two minutes per area is plenty.
Resistance bands (Fitnessband)
Resistance bands do two jobs: they activate muscles in your warm-up and they let you move joints through their range with gentle load. They are also great for assisted pull-ups and band-resisted exercises at home or when travelling.
- Gear 9 Resistance Bands (from CHF 18): long loop bands in three resistance levels for shoulder and hip mobility, warm-ups and assisted pull-ups.
- Gear 9 Textile Mini Loop Bands (CHF 7): short fabric-covered bands that stay in place for glute and hip activation.
Floss bands
A floss band is a thin, wide rubber band that you wrap tightly around a joint or muscle and then move through its range of motion for a minute or two. Many athletes use it on knees, elbows and ankles before training. The Gear 9 Floss Band Extra Wide and Extra Long 3.5 m (both CHF 18) cover most areas. Never wrap so tightly that you lose feeling, and keep each application short.
Which tool for what?
| Goal | Best tool |
|---|---|
| Loosen big muscle groups before training | Foam roller |
| Target glutes, feet, pecs or upper back | Massage ball or lacrosse ball |
| Activate hips and shoulders in the warm-up | Mini loop band or resistance band |
| Assisted pull-ups and band exercises | Long resistance band |
| Move a stiff joint through its range | Floss band |
A 10-minute mobility routine
- 2 min foam roller: quads, hamstrings and upper back.
- 2 min massage ball: glutes and the sole of each foot.
- 2 min band shoulder work: pass-throughs and band pull-aparts.
- 2 min mini band hip activation: lateral walks and glute bridges.
- 2 min deep squat hold: breathe and push the knees out.
Pair this with the right support gear for heavy sessions, such as knee sleeves and wrist wraps.
Frequently asked questions
Should I use a foam roller before or after training?
Both work. Short, slow rolling before training can help you feel looser for your warm-up, and many athletes roll after training to wind down.
Foam roller or massage ball: which do I need?
A foam roller is best for large muscle groups like the legs and upper back. A massage ball reaches smaller and deeper areas like the glutes, feet and shoulders. Many athletes use both.
Which resistance band should I start with?
Start with a light or medium band for mobility and warm-ups. Heavier bands are useful for assisted pull-ups and strength exercises.
What is a floss band used for?
A floss band is wrapped tightly around a joint or muscle while you move it through its range of motion for a short time. Keep applications short and stop if you lose feeling.
Where can I buy a foam roller or resistance bands in Switzerland?
Gear 9 stocks foam rollers, massage balls, resistance bands and floss bands and ships from Zurich with Swiss Post. Delivery is free from CHF 70.
