A seated self-myofascial release drill for the hamstrings and glutes. A roller is used to apply controlled local pressure to the posterior thigh and hip region.
Sit with the foam roller under the hamstring or glute and support your torso with both hands behind you.
Move slowly along a short section of the hamstring, then reposition the roller under the gluteal area.
Adjust bodyweight with the arms and keep the movement controlled rather than rolling quickly.
Pause briefly on a tender area and reduce pressure if discomfort becomes sharp or intense.
Keep the roller on the soft tissue of the hamstrings and glutes rather than directly on a joint.
Rolling rapidly without controlling the pressure or staying on one area long enough.
Placing the roller on the back of the knee or a bony area instead of the target muscle.
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