Self Myofascial Release (SMR) of Hamstrings
Your Hamstring muscles are key muscles in your body. You generally think of them only when they are injured – especially in sport.
The Hamstrings are used extensively when you run – especially quickly.
However the Hamstring muscles (there are 3 of them) are the principal muscles in controlling your pelvis when you are standing. They control the tendency of your Pelvis to tip forward -Anterior Tilt.
It is in this role that they can become over-active and they can contribute to Low Back Pain.
Hamstrings and Self Myofascial Release
Self Myofascial Release is a technique where you can move the muscle and it surrounding fascia and this can change the tone in the muscle and relax it. Fascia is a connective tissue that surrounds muscles and organs alike in the body. Think of it as ‘cling film’ around the muscle.
In Self Myofascial Release you can use a foam roller to get relaxation of the Hamstrings.
When you roll the skin, fascia and muscle over a foam roller you gently move these structures relative to each other and you can free off areas where they can ‘stick’ together and reduce mobility.
Self Myofascial Release Hamstrings – technique
Sit on the floor with your foam roll and place the back of your leg over the roll just below your buttock. Gradually move backwards while putting some weight through the leg moving your leg over the roller.
If you find a tender spot then just move back and forth over the tender area – it may ease off. If it does not ease then hold the the position of maximum tenderness for 30 second or so and it should ease. you can hold this position for up to 2 minutes – it will release!
When you have released the tender spot continue to roll up and down searching for more tender areas. Don’t forget to go back up tothe buttock and then rotate your leg slightly and start again.
Continue until you have successfully released all the tender areas in the muscle group with this Self Myofascial Release of Hamstrings
Click on the video below for a demonstration.
This is a 15cm (6 inch) diameter roller that is 45cm (18 inches long)
Extremely hard wearing and is ideal for home or gym use.
This is a 15cm (6 inch) diameter roller that is 90cm (36 inches long)
High density sturdy EVA foam for effectiveness and durability
Myofascial release bumps to help break up adhesions
Unique stimulating bumps are better than flat rollers
Extra Long 96cm better surface area and options
Versatile for balance and massage with traction