I know, it sounds kind of weird but I promise it works! You can actually loosen your tight hamstrings by rolling your feet on a tennis ball. All of the muscles in our bodies are connected. The tissue in our feet is often very tight from overuse, and that tightness travels upward into our legs. If you commit to doing this exercise daily, you should see a change in your flexibility within a week.
Before you begin rolling, I recommend testing your flexibility with a forward bend. This will give you a good bench mark to measure against to see if the rolling is helping. Come into a standing forward bend with your feet hip distance apart. Press down into your feet, lift your front thighs and straighten your legs. Roll your front upper thighs in, and widen across your hamstrings.
You can use yoga bricks for extra support if your hands aren’t able to reach the floor. Make a note of how much height you need to place your palms flat, then roll up to standing position.
Now, stand close to a wall on a yoga mat or carpet, with one hand against the wall for added balance. Place a tennis ball under one foot and start to roll the sole of your foot over the tennis ball. Play around with the amount of pressure you are using. It should be intense, but pleasant. If it is painful in any way, you are applying too much pressure.
Bend your toes over the tennis ball and massage the backs of your toes. Then work your way down the sole of your foot, all the way back to your heel. Roll along the inner and outer arches. Keep rolling for at least two minutes on each foot. Once you’ve rolled both feet, try doing another forward bend and see if your flexibility has improved at all.
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