Sit on the floor and place a foam roller under the back of your thighs. Lower your legs onto the roller. With your palms flat on the floor beneath your shoulders and fingers pointing forward, straighten your arms and legs, lifting your hips off the floor so that you are balancing your weight on the foam roller (under your thighs) and your hands. Keep the shoulders relaxed away from the ears. Allow the weight of your body to relax onto the roller.
Breathe steadily as you shift your weight forward and back, allowing the foam roller to move up and down on the back of your thighs (hamstrings) from your hips to your knees. Repeat several times and notice as tension leaves your hamstrings.
As you move the roller up and down by shifting your weight forward and back, find tight and sore areas of your thighs and hold those positions to help decrease tension. Keep your abdominals and glutes engaged. Resist the pull of gravity with strong arms and a long back. Don't roll past your knee.
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