Foam roller massage tutorial: quadriceps (front of thigh)
The foam roller is a good tool that can help you massage and relax your fascia. It uses our own weight to roll back and forth to squeeze my fascia to achieve the purpose of massage
Foam rollers are for everyone. It is a must for athletes! It can effectively help us stretch and lengthen tight or overused muscles, relax tight fascia, and reduce the possibility of muscle adhesion and scar tissue. It can also help you increase flexibility and improve joints. range of motion, reducing fatigue and speeding recovery.
Quadriceps relaxation
The quadriceps are the strongest muscles in the human body and play an important role during exercise. Due to poor exercise and lifestyle, most people’s quadriceps are in a state of tension. Tight quadriceps will cause Limiting the mobility of the hip joint and using a roller for massage can allow us to warm up the hip muscles before exercise, restore flexibility, and increase the mobility of the hip joint! This in turn stabilizes the lower back and knees. Great to incorporate into your pre-workout warm-up routine.
Action process:
1.The roller is located on the front of the thigh! Lie prone on the roller, place your elbows on the ground and put your feet together into a plank position!
2. Use your elbow support to pull the roller up and down to roll back and forth!
3.Scroll up to the top of your thighs and down to just above your knees!Last for 20 to 30 seconds.
Tips
1. Keep your body stable while rolling.
2. You can also use one leg to increase the massage intensity
3. If you find a particularly sore point, you can move it back and forth in a small area nearby!
4. You can also find the sore point and do not need to roll, just stay here and bend and extend the knee joint!
