Foam roller massage tutorial: hamstrings (back of thigh)

The foam roller is a good tool that can help you massage and relax your fascia. It uses our own weight to roll back and forth to squeeze my fascia to achieve the purpose of massage

Foam rollers are for everyone. It is a must for athletes! It can effectively help us stretch and lengthen tight or overused muscles, relax tight fascia, and reduce the possibility of muscle adhesion and scar tissue. It can also help you increase flexibility and improve joints. range of motion, reducing fatigue and speeding recovery.

Hamstring relaxation

The hamstring muscles are located on the back of the thigh. Together with the gluteal and quadriceps muscles, they form the strongest engine of our body. Due to a sedentary lifestyle, most people’s hamstring muscles are in a state of tension and shortening, leading to stiffness. Tight hamstring muscles will limit the mobility of the hip joint. Using a roller for massage can allow us to warm up the muscles before exercise, restore flexibility, and increase the mobility of the hip joint! This in turn stabilizes the lower back and knees. Great to incorporate into your pre-workout warm-up routine. Foam roller massage teaching

The following actions are usually used to relax the hamstring muscles using a foam roller: lie on your back with both legs and roll on one leg. However, because the center of the body is too far back, this posture does not bring enough pressure to the muscles!

It is recommended that you use the following postures to massage!

1. Straighten one foot and place the roller on the back of your thigh! , bend the other foot to the back of the body!

2. Hold both ends of the foam roller with both hands, and then roll the foam roller up and down to press!

3. Scroll up to the top of your thighs, and scroll down to just above your knees! Last for 20 to 30 seconds.

Tips

1. Keep your body stable when rolling.

2. For people with poor hip joint mobility, this action will be very difficult. It is recommended that you put the foam roller on the training bench and then step with one legPositionPress the foam roller to operate!

3. If you find a particularly sore point, you can move it back and forth in a small area nearby!