Quadriceps-SMR

A self-myofascial release technique using a foam roller to mobilize the quadriceps and reduce muscle tension and trigger points.

Instructions

1. Lay face down on the floor with your weight supported by your hands or forearms.
2. Place a foam roll underneath one leg on the quadriceps, keeping your foot off the ground.
3. Relax the leg being stretched as much as possible.
4. Shift as much weight onto the leg to be stretched as is tolerable.
5. Roll the foam roller over the quadriceps from above the knee to below the hip.
6. Hold points of tension for 10-30 seconds as you identify tight areas.
7. Switch to the other leg and repeat the process.
8. Perform 5-10 minutes of rolling per leg for optimal results.

Tips

• Start with lighter pressure on the foam roller and gradually increase as tolerable.
• Move slowly to identify and target tight spots effectively.
• Breathing deeply helps relax muscles and reduce discomfort.
• Avoid rolling directly over the knee joint.
• This technique can be uncomfortable initially but improves flexibility and reduces soreness.