Are your hamstrings wrapped tightly like coils all the time? Exercise physiologists at the University of Wisconsin-La Crosse have the remedy for tight hamstrings: foam that rolls 3 × 20 seconds per leg three times a week significantly improves flexibility without affecting athletic performance.
Compare this to static stretching, which is "like tearing Velcro fasteners apart," says study author John P. Porcari, Ph.D. "They can damage cross-bridges in muscle fibers that allow them to contract and generate strength."
To properly roll out, “slowly work the length of the muscle, using as much force as you can tolerate. It creates friction that builds up heat and makes the muscle smoother. "
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