>> How Sit down on a foam roller placed just below your butt, perpendicular to the leg. Resting your body weight on the foam, use your hands and nonsupported leg to crab-walk your body backward, rolling over the foam from butt to knee. Reverse direction and roll from knee to butt. Repeat eight times, or until the tenderness and discomfort in your hamstrings subside. Switch legs and repeat.
>> Why This rolling exercise relaxes and lengthens hamstrings after a tough workout, soothing fatigue and flushing lactic acid from the muscles. “If muscles do not recover from one training bout, the next session will be compromised,” says Snyder. This simple recovery move prevents cramping and lowers the risk of injury during your next training session. Get the same benefits on a multiday trip by substituting a water bottle for a foam roller to restore hamstrings’ full capacity and range of motion.