This exercise adds proprioceptive challenge to the single leg bridge for added hamstring stretch.
To do this exercise you will need a mat and a Foam Roller. Start by lying on your back with one knee bent with the arch of the foot on the foam roller. The other leg will be in a tabletop position. The foam roller will be perpendicular to the body. As you inhale rock your pelvis towards your tailbone, then exhale as you rock your pelvis towards your belly button and begin peeling your spine off the floor one vertebra at a time. Using your standing leg to stabilize your pelvis. Inhale at the top and exhale as you release your spine to the floor one vertebra at a time. Switch legs and repeat.
Things to think about:
Be sure to keep the pelvis and have equal weight on each side of your spine as it articulates. This is a difficult exercise to do. Before trying it be sure that you have mastered the single leg bridge with your standing leg on the ground.
This exercise can also be done in a neutral spine as well. Inhale to prepare and exhale as you press the foot into the foam roller and lift the spine.
If the hamstrings happen to cramp simply place the pelvis back on the ground and reach the heel up to the ceiling to stretch the back of the leg.