Exercises for Gamers: Foam Rolling the Hamstrings

Quick answer

Foam rolling the hamstrings eases muscles that get short and stiff when you sit rounded for long gaming sessions, which can add stress to the lower back. Sit with the roller under your thigh and your hands on the floor behind you. Roll slowly from near your butt down toward your knee, using your hands to adjust the pressure.

Aim for mild to moderate discomfort and pause on tender spots. Spend 30 to 60 seconds per leg.

*Muscle*	Medial and Lateral Hamstrings (Both legs)
*Frequency&Duration*	30-60 Seconds each side, Longer Durations have been shown to produce greater gains in flexibility!

When we sit in a “flexed” position these muscles often become shortened or stiff, especially after longer periods of gaming. The stiffness can make it more difficult to sit with a more neutral position and can also cause increased stress on the lower back. To perform the exercise support your hands on the ground behind you with the foam roller underneath your thigh. Start closer to your butt (where the muscle group begins) and roll down toward your knee (where the muscle group ends). Use your hands to modify the amount of pressure on the muscle. Roll slowly (think 7-10 seconds from butt to knee) along the muscle and apply moderate pressure. Your goal is to feel mild to moderate discomfort and stopping at tender points to allow “trigger points” to release.

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Exercises for Gamers: Foam Rolling the Hamstrings

Quick answer

Keep reading

Exercises for Gamers: Foam Rolling the Butt (Glutes & Piriformis)

Exercises for Gamers: Foam Rolling the Lower Back Muscles and Fascia

Exercises for Gamers: Foam Rolling the Hip Flexor and Thigh (Psoas and Rectus)