Video
Instructions
- Sit on the floor with your legs extended and place the foam roller under your hamstrings.
- Support your body with your hands placed slightly behind you.
- Lift your hips off the floor to put pressure on the foam roller.
- Slowly roll from just above your knees to below your glutes.
- Continue rolling back and forth for the desired duration.
Technical Tips
- Keep your core engaged to stabilise your body.
- Move slowly to allow proper muscle release.
- Avoid rolling directly over knee joints.
Breathing Tips
- Inhale deeply before starting the roll.
- Exhale slowly as you roll down towards your knees.
- Continue breathing calmly and deeply throughout.
Restrizioni mediche
- Recent hamstring tears
- Severe varicose veins
- Acute muscle inflammation
How often should I do the hamstring roll for recovery?
You should perform the hamstring roll two to three times per week or after each lower body workout to promote recovery, reduce tightness, and maintain optimal muscle flexibility.
Is the hamstring roll effective for reducing muscle soreness?
Yes, the hamstring roll is effective for reducing muscle soreness by increasing blood flow and facilitating myofascial release, which helps break down adhesions and accelerates recovery.
Can I use a hamstring roll if I have tight lower back muscles?
Yes, using the hamstring roll can indirectly reduce lower back tension by releasing tightness in the hamstrings, which often contributes to lower back discomfort.
The Hamstring Roll is a recovery exercise that utilises a foam roller to release tension in the hamstrings. It is performed by placing the foam roller under the back of the thigh while supporting the body with the hands and gently rolling back and forth from the lower glutes to just above the knees. This movement applies self-myofascial release techniques to improve blood flow, reduce muscle tightness, and aid in recovery after intense lower body workouts. It is widely used by athletes, fitness enthusiasts, and rehabilitation professionals to maintain hamstring flexibility and minimise the risk of strain or injury. Incorporating the Hamstring Roll into a regular training programme can enhance performance by ensuring optimal muscle function and promoting overall lower body mobility and health.