Dynamic Stretching vs. Foam Rolling: Effects on Hamstring Flexibility and Muscle Oxygenation in Tight Hamstrings

FR will be applied to each hamstring muscle for 3 minutes per leg, totaling 6 minutes. The pressure was self-regulated by participants, who are instructed to apply as much body weight as tolerable. The rolling frequency is maintained at approximately 0.5 Hz, corresponding to one complete rolling cycle every 2 seconds. Before the intervention, participants will receive verbal and visual instructions to ensure correct execution.

"10 different exercises will be performed over a 13-meter distance, with a 10-second rest period between exercises.~During the session, participants will receive verbal feedback to ensure proper posture and technique. Exercises will be video recorded and shared with participants for review and consistency."