One of the mistakes that many people have when trying to self massage their hamstrings is by doing it on the floor. Sitting fully on a bench or table is an effective alternative allowing you to work along the full length of the muscle. <iframe width="390" height="230" src="" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Sitting on a bench or table is best for this. 2. Place the tennis ball under your hamstring starting at the top by your sit-bones. 3. Then easing into the balls...breathe! 4. Wiggle side to side to see where there is any restrictions. 5. You can also extend the knee up until you feel a slight pull and then release back down. 6. Repeat this 3-5 times. 7. Then move the ball a little bit down towards the knee. 8. Repeat as above then continue to move the ball down even further and repeat. 9. You can also move the ball inwards more towards the inner thighs or to the outside. ## Things to remember... > - PLEASE use common sense. If something doesn't feel right then DON'T DO IT! > - You are in charge of the pressure. If it's too much then take the weight off a little. > - Little and often is best but especially before activity and after periods of inactivity. > - Mobilising restricted tissue can be uncomfortable but it should not be unbearable.