SMFR Lower Hamstring

RIGHT

LEFT

Target: Left Leg, Knee, Hamstring
Position: Seated

  1. Sit in an upright posture with left knee slightly bent

  2. Place roller at the back of the left leg at middle of hamstring

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

  4. Lean back on arms for support

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

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

  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

Target: Right Leg, Knee, Hamstring
Position: Seated

  1. Sit in an upright posture with right knee slightly bent

  2. Place roller at the back of the right leg at middle of hamstring

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

  4. Lean back on arms for support

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

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

  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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90/90 Hamstring, Knees, LegMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced