Hamstring Foam Rolling

Place the foam roller under the back of your thigh and support yourself with your hands. Work one side at a time to control pressure and find the hamstrings.

Slowly roll upward toward your glutes. Sweep along the hamstrings instead of pressing hard.

Slowly roll back toward the knee. Pause briefly over sensitive areas in a small range while breathing.

Notice the hamstrings releasing and the pull easing. A steady pace and stable torso matter more than heavy pressure.

Rounding your back or twisting your glutes can bother your lower back. Keep your chest open and let your whole body move together.

Exhale slowly as you roll and inhale when you pause. Keep breathing to release hamstring tension.

Pulling your toes toward you may make the stretch feel stronger. Spend equal time on both sides.