Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure


If you’ve ever gone running, you’ve probably experienced tight hamstrings. Because the hamstrings can get so tight, they’re prone to injury. Keeping them loose and well-stretched helps you avoid injury.



To roll your hamstrings, start by sitting with the roller on the underside of your thighs. Roll up and down your upper leg, from above your knee to below your glutes. For extra pressure, you can stack your legs and lift your hips off the ground.