Quadriceps Foam Roller – AROM

HOW: Place a foam roller on the ground. Lay face down with the top of one of your thighs on the foam roller and the other leg slightly bent up on the ground supporting your body. Slowly roll on the foam roller anywhere from the top of the knee cap to your hip. Periodically, bring your heel up and bend your knee to find specific spots to roll out while the muscle is tightened.  FEEL: You should feel a massage like feeling for your quadriceps muscles.  COMPENSATION: Don’t roll too fast or too slow.
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