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    HAMSTRINGS - Semimembranosus, Semitendinosus and Biceps Femoris



    1. Sit down on the roller with your legs stretched out in front of you.
    2. Place your hands behind you, palms down on the floor, for support.
    3. Keep your head and neck straight, eyes forward.
    4. Roll back and forth between the back of your hip and the back of your knee, as well as side to side (friction massage).
    5. Keep your foot off of the floor throughout the whole movement.
    6. If you find tight or knotted areas, focus direct pressure on the area for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.
    7. If you want to increase pressure, place one leg upon the other.
    8. Perform approximately 10 complete rolls (back and forth).