Hi, I'm Juliet Kaska and these are foam roller stretches for your hamstrings. Using the foam roller to stretch out your hamstrings before you exercise is an excellent option. The foam roller works much like a deep massage does, helping to increase circulation in the muscle and open up the range of motion. I'm now going to show you a few easy exercises to do on the foam roller to stretch out your hamstrings. So our first foam roller stretch for the hamstrings, you're going to come sit on top of your foam roller, place the hands behind you and then walk back until your roller is placed under your one hamstring. So when you are first starting out of course it's going to be more tender. So you're going to leave your left foot onto the ground and roll from the top of the hamstring which is right at the base of your pelvis all the way down to just above the knee, going back and forth and now as it becomes easier, you can take that left leg and cross the right leg on top of it and you can also as you advance, bring both legs on top of the roller, getting both hamstrings at the same time. So our second exercise is actually going to be for the calf muscle and you may be wondering why but part of the hamstring connects actually down below the knee into the calf. So you're going to rest your right calf on top of the roller, put your weight into your arms and lift your buttocks off the ground. You can keep your left foot on the ground for the moment and then roll through that calf muscle and you can roll the thigh back and forth across the roller as well and again, just like with the hamstring rolling, you can take the left foot and place it on top of the right leg to give a little extra pressure, find that little tight spot, sit on it, let it open and then release.