Quadriceps Foam Roller

Quadriceps Foam Roller

Begin prone (face down) with the roller under your thighs, with elbows rested on the floor to help support your body weight. It is very important in this position to think of length in your entire spine and engagement of your core, otherwise the body will sag, increasing the lordosis (arch in your lower back) compressing the lower back. Roll from upper thigh to above the knee, NOT over the knee. To advance this try flexing the legs at the knee joints to place the quadricep muscles in a stretch position while rolling.