Adiletix - Foam Roll Quads - Step-by-Step Guide

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Foam Roll Quads

1 - Lie face down on the floor and place a foam roller under the front of one thigh, just below the hip.
2 - Support your upper body with your forearms and keep your core gently braced.
3 - Extend the leg being rolled and place the other foot on the floor or cross it over for added pressure as needed.
4 - Slowly roll from the top of the thigh down toward the area just above the knee, keeping pressure on the quadriceps.
5 - Pause on tender spots for a few seconds while breathing slowly, but avoid rolling directly over the kneecap.
6 - Continue for the desired duration, then switch legs and repeat.

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