Rolling Out Your Hamstring Muscles
Put the roller on the ground and bring your hamstring onto it. Roll up and down onto your Hamstring muscle while supporting yourself with both hands. Find the sweet spots (or the areas that hurt in a good way) and continue to roll over these areas for 3-4 minutes in total. Do this 2-3 times a day just before you stretch out the hamstring. This technique is great as a cool down in any sports involving running, or after swimming & rock climbing. It’s great for old chronic hamstring strains & chronic tightness caused by knee, hip, pelvis or back injuries.