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Level 1 | Foam Rolling Quads

Jon Grayson

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How Often: 1-2 minutes at a time. Daily & often.

Description: Lying on your front supporting your weight through your forearms. Place the roller under the middle of your thighs and allow your bodyweight to sink into the roller keeping your feet in the air. Slowly roll up and down the full length of the quads muscles. If not too sore you can rotate your body by placing 1 foot over the back of the other and using your hand for support to target 1 side.

Top Tip: If you find tighter or sorer parts along the muscle you can stick on these points and do a mini roll over them

Goal: Improve mobility and help to reduce pain/stiffness around the knee/hip