With a mix of training hard and sitting for long periods each day, we tend to get very tight hamstrings. Stretching them is not the only cure for this. With this exercise you will smash and floss the tissue using a lacrosse ball.
Hamstring Smash and Floss
IMPROVES: Hip Extension, Knee Flexion, Back Hip and Knee Pain, Squat / Pulling Techniques
TEST: First test your squat at the bottom position.
1. Sit on a box and position a lacrosse ball under your hamstring. Shift your weight onto it to apply as much pressure on it as you can handle.
2. Roll around on it to find a tight spot, then extend your leg. Continue to bend and straighten your leg as well as roll over the ball side to side until you feel the tissue relax. This effectively smashes (tacks) the tight tissue in place, then you floss (move your leg around in every direction) to remove any restrictions in the tissue.
3. You can also slowly roll over the ball across the length of your muscle to create a presure wave. Ocillate your body on and off of the tight spots until you break up the knots and feel the tissue release.
Be sure to apply this to both legs.
You can also use the contract / relax technique over any tight spots - Contract your legs while you count to 5, then relax to allow the ball to penetrate deeper into your muscle tissue. Do this for a few rounds until you feel the tight spot release.
RE-TEST: Test your squat in the bottom position again.
How was it? Let me know in the comments below after you try this exercise.
Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD.com