Exercises for Gamers: Foam Rolling the Hamstrings

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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