How to do foam roll supine quadriceps

Coach's Tips

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Start Position

1. Steer clear of rolling over any hard areas like knee or hip joints.

2. Start with a light touch and gradually press harder if needed.

3. If the pressure feels excessive, shift the roller to a less sensitive spot.

4. Discontinue the activity if pain or discomfort arises.

Proper Form

1. Gently glide your body back and forth over the foam roller, letting it travel along your quadriceps muscle.

2. Roll on the quadriceps for about half a minute, maintaining slow movements.

3. Pause on any sensitive area, holding the discomfort for 10 to 20 seconds.

4. Once the pressure is eased, shift the roller further along your quadriceps and repeat.

Breathing Technique

1. As you roll, breathe in deeply and release your breath slowly.

2. On encountering a delicate area, inhale deeply and exhale while sustaining the pressure.

Precautions

1. Lie face down on a mat or the floor, with the foam roller under one leg, just above the knee.

2. Use your hands placed on the floor for balance and support.

3. Raise your chest slightly, resting your forehead on your hands.

4. Bend your other leg, placing your foot flat on the floor for steadiness.