MASSAGE BALLS: Baseball, Fastball, Softball. You can purchase soft versions without the laces if needed. Put 1 or 2 in a long sock and tie a knot.
Supine & Standing Stretches + Massages . (1) Foam Roll Massage: 0:50
– 20-30 rolls; point toes away and turn foot on different angles to hit all 3 hamstring muscles
(2) Small Ball Massage: 1:25
– Sit on hard chair or box
– Ischaemic Compression: for 20-30 sec
– Soft Tissue Stripping: side to side for 20-30 reps to break away adhesions and tight spots
– Myofascial Release: extend the lower leg 20-30x keeping ball pressure on the tight spot or trigger point
(3) Supine Banded PNF Stretch: 2:40 mark
– lying on your back with band looped over ankle; straight leg
– Let the band pull you into stretch and hold for 20 sec
– the push against the band for 5-10 seconds at 60-80% strength
– relax and let the band pull you into a stretch for 20 sec
Hamstring Release Techniques .
(1) Myofascial Release with Ball: 3:00
– Sitting on a hard surface; light movement to warm-up; apply pressure to tight spots
– Inhale fully and exhale in a relaxed manner for 60 sec to engage the parasympathetic nervous system
– Apply a shear force moving the knee side to side; a shear force works perpendicular to the line of fibers
(2) Pin and Stretch: 6:00
– place ball on tender area
– extend leg 5x and hold for 10 seconds
– repeat the length of the hamstrings