Place the foam
roll under your thigh (L), then move your hips forward and back to roll your hamstrings with the help of your ankle (flex and extend).
Not exact matches
Start: Lie face down with the
roller positioned directly
under your
thighs.
Lie with a
roller placed
under the front of your
thighs and slowly
roll your quads, from the bottom of your hip to the top of your knee.
Keep pressing your feet together as you
roll your outer
thighs under you and toward the ground.
Roll the right buttock
under by externally rotating the top of the right
thigh, keeping the legs engaged.
Join the soles of your feet together with the knees bent wide, and place some towel
rolls under your knees to prevent excessive inner
thigh stretch.
(If you feel pain in your lower back, place a
rolled blanket or firm bolster
under the front of the
thighs, move the chair a bit farther from the wall, or try doing both.)
Facing down on the ground with one leg to the side, place a foam
roller under inside of your other
thigh.
Sit with the foam
roller under your right
thigh.
Foam
Rolling: Position yourself in a sideways plank position with a foam
roller under the outside of your
thigh, place as much of your own weight as you can manage on that area, and
roll back and forth slowly.
To
roll the hamstrings and the calves, the participants sat with the
roller under their proximal
thighs / calves.