Dom McKay musculoskeletal therapists in this video I'm gonna be teaching you how
to deeply release your quads through foam rolling and stretching now tight
quads can be indicated in conditions such as lower back pain hamstring issues
knee pain so if any of these symptoms are you then stay tuned to get some
release through the quads we're going to begin with the foam roller
so basically laying it down on the ground and then all you're gonna do is
just lie across it and get down onto your arms and then just roll the length
of your quads now there's several ways to increase the intensity of this
exercise you can kick your legs as you roll and you can lean more on to one
side like this so I've got most of the weight through the left quad and then I
would switch to the other side you can place the other leg on top so that
you've got extra weight on that quad and as you're doing this you might as well
also focus more on the side of the leg
which is getting your vastus lateralis you can even firm roll the inside of
your quads pretty simply so that's getting my VMO now the other option for
myofascial release is a ball so this is hard-hitting so we begin by lying on the
front and then just placing the ball under our quads and then you would want
to put a stretch into that quad muscle and that is
absolute agony so I would work the length of that quad muscle carefully and
meticulously and I'd even try and get some cross friction going so against the
fibers of the muscle the fibers run this way I'd be going sideways across them as
well in areas of the areas of most pain now a third option to releasing the
quads is just simply to stretch them so this is a fantastic stretch for the
quads it's one that you're lying down in so it's easy to hold so just
basically getting comfortable and placing one leg in front of the other
sorry one leg in front of your body and then just pulling the other leg back now
what this leg is doing is it's stopping you from hinging in your lower back so
if I bring this down you can see I start to get a massive arch in my lower back
so by bringing this up it kind of neutralizes that arch and puts a stretch
into my quad muscles particularly into my rectus femoris which is really the
one that we should be targeting as we do this so I would suggest foam rolling or
using the ball for a couple of minutes on each quad and then also stretching
for a couple of minutes and this will really start to change the way you feel
around the lumbo-pelvic hip complex this area of the hips and the legs and the
lower back and also obviously just in the quads