Foam Roller Exercise: Hamstrings / Back of Thigh

The Hamstrings are comprised of Biceps Femoris, Semitendinosus and Semimembranosus, which are a muscle group on the back of your leg. Using a foam roller on the hamstrings can help to improve flexibility and massage out the tightness. Hamstrings with skaters often act as stabilizers causing them to often be foreshortened and weak. Pay extra attention to this area. It is important to note however that if you think you’ve pulled or torn the hamstring, you should avoid foam rolling as it can worsen the injury.

• Sit on the floor and place a foam roller in front and perpendicular to you.
• Fully extend both legs, crossing one leg over the other, placing both on the foam roller.
• Place your palms on the floor behind you with fingers pointing away, then lift your hips off the floor.
• Slowly roll up and down on your hamstrings trying to target any tight spots.
• Roll for 1-2 minutes and switch sides