Using a foam roller can provide benefits similar to deep tissue massage without the hefty expense. This exercise will increase flexibility and decrease hamstring muscle tension, which can help prevent running or sporting injuries. Incorporate a foam rolling routine into your pre and post workout regimen for optimal results. Using a foam roller for your hamstrings is a great way to prevent injury both pre and post work out.
Now here’s how to do it:
- Place a foam roller right above the backside of your right knee; for added pressure feel free to cross your left leg over your right leg.
- Place your palms face down on the floor with your fingers pointing away from your toes.
- Lift your hips.
- Try to keep your back as straight as possible.
- Slowly roll from just above your knee to just below your butt, it should take between 20-30 seconds.
- Switch legs and repeat.
If you’re not feeling any release, try slightly rotating your leg in either direction to target a different area on the hamstring. If you find that a particular section of your hamstring is tight, pause on that spot. Putting additional pressure on that spot can help release the muscle.
This video should help. Big thanks to John White over at Get Tru Fit.