SMFR Entire Hamstring

LEFT

Target: Left Leg, Knee, Hip, Hamstring
Position: Seated

  1. Sit in upright posture

  2. Place roller under left leg at middle of hamstring

  3. Keep right knee bent and foot flat on the ground

  4. Lift hips and left foot off ground and shift body towards and away from hands

  5. Move roller from behind middle of left hamstring down to just above the knee behind the left leg

  6. Roll from above the knee towards the top of the left leg by glute

  7. Vary foot position from neutral, to turned inward, and turned outward to address different hamstring regions

  8. Move in 1 inch increments with muscle fully relaxed

  9. Hold any tender spot for 10-15 seconds

RIGHT

Target: Right Leg, Knee, Hip, Hamstring
Position: Seated

  1. Sit in upright posture

  2. Place roller under right leg at middle of hamstring

  3. Keep left knee bent and foot flat on the ground

  4. Lift hips and right foot off ground and shift body towards and away from hands

  5. Move roller from behind middle of right hamstring down to just above the knee behind the right leg

  6. Roll from above the knee towards the top of the right leg by glute

  7. Vary foot position from neutral, to turned inward, and turned outward to address different hamstring regions

  8. Move in 1 inch increments with muscle fully relaxed

  9. Hold any tender spot for 10-15 seconds

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Straight Leg HamstringMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced