Napra

Hamstring-SMR

Stretching & mobilityBeginner Hamstrings Foam roller
Hamstring-SMR, step 1
1. Sit with the foam roller under the back of your thighs, hands behind you on the floor; lift your hips.
Hamstring-SMR, step 2
2. Roll slowly back and forth by pushing with your hands, pausing 10–30 s on tender spots.

How to do it

  1. In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
  2. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
  3. Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

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Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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