This exercise helps you loosen the outside of your lower leg with a massage stick for a freer, steadier ankle.
Stick Work - Hamstring Release
This exercise helps you loosen the back of your thigh with a massage stick for easier bending and reaching.
- Starting Position:
- Sitting
Start: Sit with the foot of the leg you're working flat on the floor, knee bent. Hold the massage stick in both hands and rest it across the back of your thigh.
Action:
Press the stick into the muscle with moderate pressure — about 10 pounds, a little more or less depending on how it feels — and roll it slowly along the length of the muscle.
Spend 10–20 seconds on the area. With each pass, sink a little deeper.
Stay on the muscle — don't roll directly over bone.
Work to the edge of discomfort but never into pain. That edge is where the tissue loosens best.
Feel: Expect a tender, satisfying ache that eases as you go. Sharp or radiating pain means stop.
Related Exercises
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This exercise helps you loosen your shoulders and build core control by circling a kettlebell around your head while kneeling on one knee.
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This exercise helps you loosen the front of your thighs by rolling it slowly over a foam roller.
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This exercise helps you improve ankle bend from an open kneeling position, using a kettlebell's weight to ease your knee forward.