- Place a foam roller on the floor and lie on it so that the roller is in contact with one of your hamstrings (back of the thigh). Put your hands on the floor for balance.
- Move your body forward and backward so that the foam roller rolls from the bottom of the muscle (near the knee) to the top of the thigh (without going to the buttocks).
You can increase the intensity of the massage by placing your second leg on the one in contact with the roller.
