腘绳肌的泡沫轴筋膜放松

jacky

Purpose: Breaks down adhesions and scar tissue that forms on the hamstrings as a result of repetitive use and increases the length of the fascia.
Starting Position: Using your hands as support, place the foam roller under the back of your thighs at the base of the glutes.
Movement:

• From the starting position, roll from the glutes to the top of your knee joint.
• Be careful not to roll directly over the knee joint as it can be harmful to your joint.
• Move your body forward and backward on the foam roller to find any tender areas.
• If any tender areas are found, bear down on them for 20-30 seconds and continue rolling once the pain is reduced.
• For added pressure, cross one foot over the knee to isolate the hamstrings on one side.
  

Hamstrings Starting Position:

Hamstrings Variation (isolation):



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