Quad Foam Roll
- Start in the push up (but on elbows) position and place the foam roll perpendicular under one of your quads just above the knee.
- Place the opposite knee on the ground for balance.
- Roll over the quad 3-4 inches at time until you hit your pelvis.
- You can take pressure off the roll by adding weight to the knee on the ground.
- Do each side 2-3 times a day.
- Take your time; this stretch is not about speed!
- Do NOT roll over the bony bump on the outside of your hip, this can cause more problems!
- Take more weight off of your leg if it becomes very painful, it should “hurt so good”.
- Take deep breaths as you perform this exercise.
- Lie on your side, with your legs slightly bent at the knees with ankles, hips, and shoulders in a line. The head should rest on the down arm.
- Your top hand is placed on your hip (like angry) with thumb over the top of your gluts.
- Lift your knee up as if someone has tied a string to your knee and is gentle pulling it straight up.
- Lifts for a 1 count and returns for a 5 count.
- If done correctly, you should feel contraction under the thumb and nothing in the side of your leg.
- Repeat for 3 sets of ten.
- If you feel more in the side of the leg, then the knees are bent too much.
- It does not matter how high the leg is lifted, as long as contraction is felt under the thumb.
- Things to avoid
- Rocking of the pelvis backwards
- The ankles coming apart
- Lifting the leg to high
- Ankles, hips, and shoulders not being in line