Hamstring-SMR is an exercise designed to target the hamstrings muscles in the back of the legs. It is done by sitting with the legs extended over a foam roll placed on the backs of the upper legs. Hands can be placed to the side or behind the body to help support the weight. The hips are then lifted off the floor and the weight is shifted to one leg. The foam roll is then rolled from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. This exercise is then repeated for the other leg. Hamstring-SMR is beneficial for improving flexibility and relieving tension in the hamstring muscles.
To incorporate the Hamstring-SMR exercise into workouts, you can follow these steps:
1. Warm up: Before starting any workout, it is essential to warm up your muscles. Perform a few minutes of light cardio, such as jogging or cycling, to increase blood flow and prepare your body for exercise.
2. Choose the right time: The Hamstring-SMR exercise can be performed as a part of your leg day routine or during a dedicated stretching session. It is important to listen to your body and choose a time when your muscles are not fatigued.
3. Set up the equipment: Place a foam roll on the floor and sit on it with your legs extended and the foam roll positioned on the back of your upper legs. Make sure the foam roll is stable and secure.
4. Starting position: Place your hands to the side or behind you to support your weight. This will be your starting position.
5. Lift your hips: Using your hands, lift your hips off the floor and shift your weight onto one leg. Relax the hamstrings of the leg you are stretching.
6. Roll over the foam: Slowly roll over the foam roll from below the hip to above the back of the knee. Pause at points of tension for 10-30 seconds to allow the muscles to relax and release any knots or tightness.
7. Repeat for the other leg: After completing the desired number of repetitions for one leg, switch to the other leg and repeat the same process.