The bane of many a yoga practitioner is forward folds. Whether a seated or standing pose, often the culprit is tight muscles. Try this 5 minute hamstring release with tennis ball next time you get on the mat. Because it’s a great way to see if it’s the calves, hamstrings, or back causing the issue.

Stretching only goes so far when it comes to tight muscles. Sometimes more work is needed in order for us to go deeper into poses. I’ve talked before about the benefits of tennis balls to release tight muscles. And this 5 minute class using a tennis ball, is a quick and easy trick to touching your toes.
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Hamstring release with tennis ball
Before you dive into the tennis ball work, take a baseline assessment. For example, a seated forward fold like Paschimottanasana (below). Notice your body in the pose.

For instance, how much contact do the back of the legs have on the floor? Are the legs straight? How close does the ribcage feel to the thighs? Can your hands touch the toes?
Tennis ball placement
While you could use a lacrosse, or other massage ball. A hamstring release with tennis ball is great because they are cheap, and gentler. Take a seated position with the right leg extended, left leg bent and the left foot firmly on the floor.


Feel the ‘sit-bones’ on the floor. Lift the right hip (bent leg) and place the tennis ball under the right leg. But, at the top of the thigh, about 2-3″ below where the crease of your butt cheek is. Then, lower the pelvis back down, sandwiching the ball.

Ensure here that you are sitting upright. Avoid leaning back, unless you want less pressure on the hamstring. Sitting upright allows the weight of the torso to push downwards onto the ball. Hold here for 15-30s.
Hamstring ‘flossing’
Sometimes smaller is better. And, that is definitely the case with the next part of this 5 minute hamstring release with tennis ball. Once the hamstring has had some time to get used to the ball, begin to flex and point through the foot.

Moving through the ankle allows small movement into the hamstring and nerves along the back of the leg. Continue this for 45-60s. Then hold in neutral as before for another 15-30s.

After that is the release, retest and repeat part of the exercise. The tight hamstring should have released some so remove the tennis ball. Hotice the contrast in how the buttocks relate to the floor (the right side may feel ‘flatter’). Retest the forward fold, then repeat everything on the other side.
This 5 minute hamstring release with tennis ball is a great way to reduce tightness through the back of the legs. Therefore making touching the toes much easier. A quick and simple trick, but effective.
45 minute Happy Hamstrings class
Looking for more hacks for tight hamstrings? This month I released a 45 minute class combining yoga, stretches, somatics, and massage to create Happy Hamstrings.

This class is exclusive to my Patreon community. You can gain access to this, and 20+ other classes by joining today! Do yoga at home, on your schedule. Discover how you can move with ease, get healthier and happier so you can live your life to it’s fullest potential. Sign up today!
Questions
- Can you touch your toes?
- Do you have tight hamstrings?
- Have you tried a tennis ball self massage before?
Clarice
With my tight and busy schedule, a quick exercise routine is definitely welcome. I would love to try this hamstring release with tennis ball. Thank you for sharing the video.
Di Hickman
5 minutes is all you need for a quick hamstring release!
Lyosha
I love using balls for my hamstringing and hate it at the same time if you know what I mean. Great 5 minutes work
Di Hickman
Hahahaha I know what you mean!
Aaliziyah
I would loe love love totry this at home! Thank you so much for sharing!
Di Hickman
Perfect for home! Just grab a ball!
Saffron
What a great idea! I struggle with my hamstrings after combat classes. I’m definitely going to try this out. I’ll let you know how I get on!
Di Hickman
Oh this would be perfect after combat classes! let me know how you like it!
Tegan
This is so great, thank you for posting! I am a huge fan of foam rolling after working out to release tension and prevent injuries, but will have to try your tennis ball method!
Di Hickman
Balls are better! They can get into areas you can’t with a roller. Plus a tennis ball is WAY cheaper lol!
Britt K
This was really interesting to read. I am, in no way, a professional but have always been interested in better understanding how my body works and what steps I can stay active and healthy. I had no idea that you could do this so effectively with nothing but a tennis ball. I’m definitely going to give it a try.
Di Hickman
Tennis ball is one of my favorite pieces of gear for fitness!
Nkem
I’ve recently decided to do to physiotherapy for pain in my ankle and I’m learning more about how the parts of the body are connected, so I may try this exercise/stretch! I think it’ll be useful for me.
Di Hickman
Definitely it’s all connected. Sometimes just doing this can help with pain elsewhere. Human body is amazing!
Azubike Eze
The hamstring release with tennis ball looks great, but I don’t know if it’s as easy as you make it look.
Di Hickman
Good for anyone with tightness in back body which is ME!
Viano
I didn’t know strtching to touch your feet was a kind of yoga. My mum and I used to do that when I was younger. I’m not sure I can do that anymore but out of curiosity, let me try to and see,,,
Yup! I still can but definitely not for long. I did it for about 3 seconds and I already feel elasticated (if that makes sense…haha!)
Di Hickman
Totally that’s a yoga stretch your Mom was doing!