10 Exercises with Foam Rollers

2. Hamstrings

When the foam roller reaches your knees, instead of rolling it back down to the ankle, keep moving forward so that it rolls up the back part of your thigh all the way to your glutes. Bend the knee of the leg which is not being stretched, and relax the muscles in the leg you are stretching. Slowly move back and forth over the foam roller so that it rolls from your knee to your glutes and back. If you are experiencing pain in your hamstring, perform this exercise very slowly and very lightly to avoid further damage. Repeat on the other leg.