Hamstring
MASSAGE BALL
Training Manual
14
MOVEMENT:
Slightly raise your bottom off of the floor and
roll the ball back and forth.
POSITION 1:
Sitting on the floor with one leg bent, place the
ball under the
upper thigh
of the straight leg with toes turned
up, then lean back and support your upper body with your
hands placed behind you.
Roll from just below the buttock to just above the knee joint.
POSITION 2:
Sitting on the floor with one leg bent, place the
ball under the
calf muscle
of the straight leg with toes turned
up, then lean back and support your upper body with your
hands placed behind you.
Roll from the top of the calf muscle (just below the back of the
knee) to 2-3 inches above the ankle.
MASSAGE BALL
Training Manual
15
1
2
