Seated Hamstring Ball Release

How to do it

1. Sit near the edge of a stable chair and place a soft massage ball under the back of one thigh.
2. Keep the foot supported and shift your weight gently until you feel tolerable pressure in the hamstring muscle.
3. Pause and breathe, or slowly straighten and bend the knee through a comfortable range.
4. Reposition the ball to another muscular area, then switch thighs.

Form cues

• Keep the ball on the muscular back of the thigh, not directly behind the knee or on the sitting bone.
• Use mild-to-moderate pressure; more pressure is not necessarily better.
• Stop for bruising, numbness, tingling or symptoms traveling down the leg.

Dosage

1 × 60s per side

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