The extender

Foam roller, most of us have used one at one point in time. Did you know, that if you are on this for multiple minutes you might just be wasting your time though? Countless times have I seen people rolling around on these tools, not only in the gym but also on stupid social media post.

The research from Sullivan, et al., (2013) demonstrated in their research that mobilisation of the hamstring with a foam roller for 10 seconds could increase range of movement when applied to the sit and reach test. There were limitations to this research, however, the results do suggest that 10 seconds of foam rolling was better than 5 seconds of foam rolling for the hamstrings. Our suggestion if you are going to use a foam roller, incorporate, activation exercises and warm-up sets before your lifts.

Here is a couple of exercises to help with your hamstring goals.

Sullivan, K, M., Silvey, D, B, J., Button, D, C., & Behm, D, G., (2013). Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International journal of sports therapy 8(3), 228-36. Retrieved from https://pubmed.ncbi.nlm.nih.gov/23772339/