Hamstring Rolling | Foam roller exercise in 3D
Hamstring Rolling: seated with legs extended (hands supporting, buttocks lifted), feeling of tightness in the back of the thigh (hamstrings). Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Seated with legs extended (hands supporting, buttocks lifted) · Feeling of tightness in the back of the thigh (hamstrings)
Feeling of tightness in the back of the thigh (hamstrings)
Starting position
Place the roller across and sit with the backs of both thighs on it. Place both hands on the floor behind you for support.
Movement phases
1. Set up
Lift your buttocks slightly off the floor and support your body with your hands.
2. Roll towards the buttocks
Use your hands to move your body forwards, slowly rolling the roller from just above the knees to near the buttocks.
3. Roll back
At the same speed, come back to just above the knees.
4. Lower and rest
Lower your buttocks and rest.
What to check yourself
Is the back of the knee being pressed? Are the shoulders shrugging? Is the back rounding too much?
Coaching points for instructors
To increase the pressure, work one leg at a time; to reduce it, keep the buttocks on the floor.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. Do not press on the back of the knee. Stop immediately if you feel numbness.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Wiewelhove T et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019 ↗
A meta-analysis of foam rolling before and after exercise. Small improvements in flexibility and sprint performance before exercise and reduced muscle soreness after exercise are reported; the effects are small.
Konrad A et al. Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. Sports Med. 2022 ↗
A systematic review of changes in range of motion after several weeks of foam rolling.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
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