Quadriceps Release – Lateral

Instructions

• Begin by placing a foam roller on the floor and lying face down with the roller positioned under your thighs.
• Support your upper body by resting on your forearms or hands, keeping your core engaged for stability.
• Start with the foam roller near the top of your thighs, just below the hip crease.
• Slowly roll your body forward, allowing the roller to move down towards your knees. Pause and focus on any areas of tightness or discomfort.
• Roll back up to the starting position, ensuring slow and controlled movements.
• If you find a tender spot, hold that position for 20–30 seconds, breathing deeply to allow the muscle to relax.
• Complete repetitions as prescribed by your physiotherapist.