To stretch the hamstrings straighten the right leg (directly in front of your pelvis) with the sole of your left foot slightly touching the inside of the right thigh. You are now in the straight-leg, bent knew position.
Slowly bend forward from the hips toward the foot of the straight leg until you create the slightest feeling of stretch. Hold this for 20 seconds. After the stretch feeling has diminished, bend a bit more forward from the hips. Hold this developmental stretch for 25 seconds. Then switch sides and stretch the left leg in the same manner.
During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Be sure the quadriceps are soft to the touch (relaxed) during the stretch. Do not dip your head forward when initiating the stretch.
It is easier to stretch the hamstrings after the quadriceps have been stretched. Use a towel to help you stretch if you cannot easily reach your feet. You should not have pain, but may have mild discomfort during the stretch.
Foam Roller Chest Stretch
Lie down lengthwise on the foam roller with your feet flat on the floor and your arms resting by your side. Make sure your tailbone and head are both supported. Bend your knees to keep a neutral curve on your back. Take a few seconds to breathe and relax into the position.
Open your arms out to the side with your palms facing up, into a T-shape. Allow the pectoral muscles to open and stretch by letting gravity pull your shoulders back. Rest your hands and elbows on the ground if you can do so comfortably. Hold for 5-10 breaths. Gradually, as you become more experienced with this stretch, you can do it for 5 minutes.
If your arms tingle, move them down toward your sides until the tingling stops. You should not have pain, but may have mild discomfort during the stretch.