How to Foam Roll Your Hamstrings
Foam rollers are pieces of exercise equipment that can be used to eliminate knots in your muscles. This process is also called self-myofacial release, and it is similar to giving yourself a deep tissue massage. By rolling the foam roller across your hamstrings, you can roll out knots.
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Instructions
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Lie on a foam roller with the foam roller positioned horizontally under your hamstrings right under your buttocks.
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Roll the foam roller slowly down your leg but stop before you get to your knee.
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Stop when you feel pain, and hold the position for 30 to 60 seconds.
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Continue to roll down your leg until you find another knot. Hold that position for 30 to 60 seconds.
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Roll along both legs, one at a time, hitting positions more than once if necessary if pain persists.
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