Seated Hamstring Active Roll-Ball

Roll Ball Seated Hamstrings

Positioning:

1. Sit on the floor with your legs extended in front of you.
2. Place a soft ball under your thighs, ideally around the hamstring area.
3. Sit up tall with your back forming a straight line.
4. Your hands can be positioned behind you for support or placed flat on the ground next to your hips.

Movement:

1. Begin by leaning slightly back on your hands, keeping your spine aligned.
2. Slowly roll the ball along your thighs from the back of your knees towards your sit bones.
3. Apply gentle pressure as you move the ball, allowing it to massage the hamstring muscles.
4. Roll the ball back and forth, adjusting the pressure according to your comfort level.
5. Continue this motion for 1-2 minutes or until you feel relief in your hamstrings.
6. Switch positions or adjust the ball as needed to target different areas of the hamstrings.

Tips:

- Keep breathing steadily throughout the exercise to stay relaxed.
- Avoid rolling over any bony areas; focus on the muscle tissues.
- You can make the movement more intense by leaning further back or increasing the speed of the roll, but make sure to listen to your body.

Conclusion:

This exercise helps loosen tight hamstrings and can improve flexibility and overall leg mobility.