Published on February 12th, 2018 | by Catherine Tingey0
Did you know that your hamstrings are directly connected to your heels? And the entire soles of your feet?
If you have tight hamstrings and haven’t been able to find lasting relief in traditional hamstring stretches or yoga poses like Down Dog, Wide Legged Standing Forward Bend, Forward Bend, Standing Splits, and Hand to Big Toe Pose, keep reading.
This particular hamstring hack is based on the Superficial Back Line (SBL), a myofascial meridian identified by anatomist and Rolfer, Thomas Myers, in his book, Anatomy Trains.
The SBL connects the entire back side of the body from the plantar surface of the toes to the brow-line of the frontal bone on the forehead.
Myofascial Release techniques, as a modality, are based on the following assumptions:
1) restriction in a small area of fascia can be reproduced across distances and across firm attachment points to cause global movement dysfunction
2) manual manipulation can stretch/free fascial restrictions
Although these theories have not been entirely proven by published medicine, many body workers now agree that fascia plays an important role in any form of therapeutic movement work.
From my own experience as well as with many of my clients, I can attest that releasing fascia on the feet can result in nearly instantaneous increased hamstring flexibility, so here’s how.
I like to divide the foot into sections:
FRONT–MIDDLE–REAR and INNER–MIDDLE–OUTER.
Using a tennis ball on a grippy surface, start the ball at the rear middle and work your way up the middle, then start at the rear inner, then rear outer until you’ve worked all 9 quadrants.
You can also try using Yogatune Up Balls or if you’re in the mood for some deep feels, a Rubz ball.
Place the ball in a quadrant, apply pressure for 1-2 breaths, move.
This can be done standing (hold onto a counter for balance) or sitting at your desk.
As always, feel free to share your favorite hamstring hacks in the comments below!