Release and stretching techniques for the hamstrings and calves. Remember to hold each stretch for 45-60 seconds. Hold any tender areas on the foam roller until you feel the tenderness subside!

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Set the back of your thigh on the foam roller and use opposite leg and your arms to roll you back and forth on the roller

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A medicine ball can be used in place of a foam roller to roll along the hamstrings.

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Pointing your foot outward while seated with legs apart, slowly reach with both arms to that foot. You should feel a stretch in the back of your thigh (outer) and along the side of your low back.

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While seated with legs apart, slowly reach forward with both arms. You should feel a stretch in the back of both thighs and possibly the mid to lower back.

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Point your foot inward while seated with legs apart. Reach towards that foot with both arms. You should feel a stretch in the back of your thigh(inner)

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Stand up straight and place your foot against the wall. Lean into the wall to create more stretch. You should feel a stretch in the calf.