Roll Quadriceps
Positioning
1. Start Position:
- Begin by kneeling on the floor.
- Place the foam roller underneath your thighs, positioning it directly on your quadriceps (the front of your thighs).
Movement Instructions
2. Leaning Forward:
- Carefully lean your upper body forward, shifting your weight onto the foam roller.
- Your hands should be placed on the floor in front of you for support.
3. Rolling Motion:
- Slowly roll your body forward and backward over the foam roller.
- Aim to cover the entire length of your quadriceps from your hips down to your knees.
4. Adjust Pressure:
- If you want more pressure, you can straighten your legs and lift your body higher off the ground by balancing on your forearms.
- If it feels too intense, you can reduce the pressure by keeping your feet on the ground.
5. Identifying Tender Spots:
- When you find areas that are particularly tense or sore, pause and hold your position for about 15-30 seconds to allow the muscle to relax.
6. Duration:
- Continue rolling for about 1-2 minutes on each leg.
Finishing Up
7. Ending the Exercise:
- Once you have finished, slowly come back to a seated position.
- Take a moment to stretch your legs gently to avoid stiffness.
Safety Tips
- Ensure you are rolling on a non-slip surface to maintain stability.
- Avoid rolling directly over joints (like your knees).
- Breathe deeply and relax as you roll to help relieve tension.
