Hamstring trigger point work
Sit on a chair or firm surface with your lower legs aligned nicely, feet on floor or dangling above floor. Move your butt back so as much of your upper legs are on the seat’s surface.
Note: For this work, the more cushioning your seat has, the less intense this work will be. The more firm your seats surface, the more intense this work will be. Understand that you can always decrease the intensity by shifting your weight off of the pressure.
Take a lacrosse ball and lift up one side of your body and carefully put the lacrosse ball underneath your thigh, very close to your sitz bone. Centered on your thigh, but not directly underneath your sitz bone. Maybe just slightly in front of it, going down the leg. Slowly transfer your weight back onto that side to normal seated position and you should feel the ball pushing deep into your hamstring tendons. Breathe.
If you feel any sharp electric nervy pain, stop and move the ball to a different spot or stop completely if you cannot avoid sharp electric nervy pain. If it is extremely uncomfortable and achy, just try to breathe as deeply as you can.
After several big long slow breaths, reach down and move the ball a few inches down your thigh, again keeping the ball centered in the middle of your upper leg. You are moving the ball slowly down the center line of your thigh, eventually stopping when you get about 2 inches away from the back of the knee. Each spot, stay there and breathe for several full inhales and exhales.
If any spot causes you sharp electric nervy pain, move the ball slightly to see if you can not have that feeling, but discontinue this exercise if you cannot avoid sharp electric nervy pain.
WARNING!!!
You are performing exercises presented in this video at your own risk. Bill the Coach, or Bill Mohler, is not responsible or liable for any injury or harm sustained by performing these exercises. Stop performing exercises presented in this video if you experience any pain or unusual sensation in your body and consult your physician.
To reduce risk and avoid injury, consult your physician before exercising. Do not exercise if you are pregnant, had recent injuries, or had recent surgeries and have not been cleared by your physician.