The foam roller is an exercise apparatus that helps stretch the hamstring muscle and relieves discomfort or tenderness. This type of stretch involves self-myofascial release and is similar to massage. Foam roller exercises on the lower body allow you to use body weight to increase penetration on the tender area for a deeper stretch.
Standard Stretch
Perform a standard hamstring stretch by placing the foam roller on the floor perpendicular to your body. Get into position by sitting on the roller with a straight back so the top of the hamstring touches the top of the roller. Straighten your legs and extend them straight in front. Roll forward and back from the buttock to behind the knee. You will feel a stretch in the hamstring while moving in both directions. Stop rolling on tender areas and hold the stretch until any pain subsides. Complete the standard stretch with the toes pointed up and repeat with the feet turned to the side to reach all areas of the hamstring muscle.
Upper Hamstring Stretch
Focus stretching the upper hamstring by sitting on the foam roller with knees bent and feet flat on the floor. Place your hands on the floor, behind the roller, for balance. Slowly roll forward and back, approximately 2 to 3 inches, to stretch the upper hamstring. If you feel pain, hold the stretch until it subsides. Repeat the stretch two or three times a day to relieve discomfort.
Side Leg Stretch
Use the foam roller on the side of one leg to place weight on the rolling leg for deeper penetration. Get into position by lying with the side hamstring, just below the hip, while touching the roller. Bend the other leg at the knee and place the foot on the floor in front for balance. Place your forearm onto the floor, parallel with the foam roller. Roll the side hamstring in a slow back-and-forth motion to stretch the muscle. Stop rolling any time you feel pain and hold the stretch until the discomfort dissipates to at least 50 percent. Repeat the stretch several times a day as needed to relieve discomfort in the hamstring.
Considerations
Foam rollers are available in several sizes from a diameter of 1 to 3 inches. A larger diameter is more versatile for a variety of stretches and exercises. Purchase several sizes if you plan to incorporate the foam roller into your regular exercise and stretching routine. Because foam rollers are made with higher density foam than low-cost swimming tubes, they are strong enough to sit on. A swimming tube will not give the same results as the foam rollers available at exercise and fitness stores.
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