Procaryote
Knee · Mobility

Hamstring Self-Massage with Foam Roller

Hamstring self-massage on foam roller, 2 sets, 45 seconds per leg

Illustration of the Hamstring Self-Massage with Foam Roller exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 45 seconds per leg

Description: Sit on the floor with a foam roller placed under one of your hamstrings. Use your hands to support yourself and slowly roll the back of your thigh over the roller, controlling the knee movement. Switch legs after 45 seconds.

Tips: Keep your back straight and avoid locking the knee. Breathe deeply to help relax the muscles.

Progression: Gradually increase the duration up to 60 seconds per leg or add slight pressure by pressing more with your hands.

At a glance

Goal
Mobility
Level
Beginner
Equipment
foam roller
Starting position
Assis au sol, jambe étendue sur le foam roller
Clinical goal
Améliorer la mobilité des ischio-jambiers et réduire les tensions musculaires
Also known as
massage des ischio-jambiers, rouleau musculaire ischio-jambiers, foam roller ischio-jambiers

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.