Tight hamstring muscles and middle back pain can bring pain and agony to any athlete. Self-myofascial release with a foam roller can improve your stretching routine and result in flexible, loose, pain-free muscles. Because the hamstring muscles and middle back area store a great deal of tension, choose a very firm foam roller for rolling these areas. Ensure your foam rolling is always followed by stretching of those same muscles.
Rolling Hamstrings
Place your foam roller on the ground. Sit on top of the foam roller, positioning it just under your rear end. Cross one leg over the other to concentrate on rolling one hamstring at a time. Support your body weight with your hands on the ground behind your foam roller. Roll your entire hamstring muscle over the foam roller, stopping and concentrating on any sore spots. Continue rolling the hamstring until all tension has been released. Switch legs to roll the other hamstring.
Hamstring Stretch
Sit on the ground with one leg extended in front of you and the other leg bent with the foot resting on the inside of your knee. With your toe and knee pointed up, reach for your foot. If you can, grab your foot and pull your upper body toward your extended leg, aiming your nose for your knee. Hold this position for 30 to 60 seconds, repeating the stretch two to three times before switching to stretch the other leg.
Rolling Middle Back
With your foam roller on the ground, lie on the roller with it placed even with your armpits. Interlace your fingers and place them behind your head. Press your feet into the ground, lifting your hips in the air. Roll your middle back over the roller back and forth from armpit level to waist level. Pause and allow the roller to press more deeply into any sore or tense spots. Continue rolling until you don't feel any more sore spots.
Upper Back Stretch
Stand with your feet a little more than shoulder-width apart. Point your toes forward and bend your knees slightly. Interlace your fingers in front of your chest and stretch your arms in front of you. Look at the ground, rounding your back. Push your hands progressively farther away from you. Envision the space between your shoulder blades growing as you stretch your middle back. Hold this stretch for 30 to 60 seconds. Repeat the stretch two to three times.
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