Floor Seated Hamstring & Glute Roll

1. Sit on the floor with your legs extended straight in front of you and place a foam roller under your hamstrings (just below the buttocks).

2. Support your body weight with your hands placed on the floor behind your back. Your fingers should point away from your body, and your arms should be straight for stability.

3. Cross your legs at the ankles to increase the pressure on the hamstrings if desired.

4. Gently roll your body forward and backward so the foam roller moves from just below your buttocks down to the back of your knees. Roll slowly and pause on any particularly tight or sore spots.

5. After spending sufficient time on the hamstrings, move the foam roller under your glutes.

6. Shift your weight onto one side to isolate the glute on that side. You can increase the pressure by crossing the ankle of the side you're rolling over the opposite knee, creating a figure-four shape with your legs.

7. Roll back and forth and side to side to massage the entire gluteal area, again pausing on tender areas.

8. Repeat this process for about 30 seconds to 2 minutes per muscle group or as prescribed by a fitness professional or healthcare provider.

9. Be sure to breathe deeply and consistently throughout the exercise to facilitate muscle relaxation.

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