Hamstring-SMR

Self-myofascial release technique using a foam roller to reduce tension and improve mobility in the hamstring muscles.

Instructions

1. Sit on the floor with your legs extended and place a foam roller perpendicular under the back of your upper legs (hamstrings).
2. Place your hands behind you on the floor to support your weight and lift your hips slightly off the ground.
3. Using your hands and other leg for leverage, shift your weight onto the foam roller on one leg.
4. Slowly roll the foam roller from just below the buttocks to just above the back of the knee.
5. When you identify a tender or tight area, pause and hold that position for 20-30 seconds while breathing deeply.
6. Continue rolling for the prescribed duration on one side, then switch to the other leg.

Tips

• Start with lighter pressure if you are new to foam rolling
• Breathing deeply helps the muscle relax under the pressure
• You can reduce pressure by placing more weight on your hands
• The hamstrings respond well to slower, deliberate rolling
• Perform this technique as part of a recovery or mobility routine