Roll Hamstrings Sitting on Floor
Seated on the floor with a foam roller under the backs of the thighs, the hands lift the hips and the body rolls slowly from above the knees to below the sit bones.
How to do it
Setup
Seated, the roller under the backs of the thighs, hands on the floor behind the hips, one leg crossed over the other for more pressure.
Steps
- Lift the hips on the hands and roll from just above the knees toward the sit bones.
- Turn the legs slightly in and out to reach the inner and outer hamstrings.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling onto the back of the knee: stop a hand's width above it. Rushing the passes: slow rolls let the muscle soften. Holding the breath on a sore spot: breathe out and ease the pressure off with the hands.
Breathing
Steady throughout; never held.
