Release tension and restore tissue integrity in the hamstrings with these simple myofacsial release (MFR) techniques that you can practice at home.
Many of us experience tightness in our hamstrings. This can not only be uncomfortable, but it can also restrict our movement (even just walking + sitting + standing), and can even translate into pain in the low back and knees.
Some of you may have even experienced an injury to this group of muscles whether acute (happens kinda quickly: like going into sprint without being warm) or chronic (happens gradually: like maybe because of lots + lots of forward folds in your yoga practice).
Whatever the case, MFR can help to release this tension, ease the pain, and break up some of the adhesions (or scar tissue) that can inhibit efficient movement. In fact, there’s evidence to support that regular MFR can lead to improved flexibility and range of motion. And unlike in a yoga practice, where we often stretch the hamstrings (which can often irritate already irritated hamstrings), this is a therapeutic way to manage tissue integrity without stretching or irritating the tissues. Remember!! Try to find your happy-medium. We want sensation for some feedback, but we never want it to be too painful or too much.
So, give this a try and let me know how it goes. You’ll need two therapy balls, but you could get away with using one at a time. Here I’m using my RAD Recovery Rounds, but you could also use tennis balls, or even a couple pairs of rolled up socks. I show an option using a yoga block, and with a foam roller as well. I hope you enjoy!
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