The hamstrings foam roll reduces soreness and tightness in the hamstrings. This exercise also improves flexibility in the hamstring region.
Grab a foam roller and sit on the floor with your legs extended in front of you and your hands on the floor behind you, fingers facing away from the body. Place the foam roller under one hamstring, and bring your other ankle up to rest on the knee that's on the foam roller.
Raise your hips so that your weight is resting on your hands and the foam roller. Rock back and forth so that the foam roller rolls up and down your hamstring.
Avoid rolling too quickly. Start with a slow tempo moving across the muscle in a controlled fashion.
If it's too painful, you can start by rolling on both hamstrings instead of just one.
Avoid applying too much pressure at first. Start with light pressure and increase throughout a set.