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Fascia or connective tissue is the glue that keeps us all together. Fascia surrounds our muscles and organs and allows for their ability to move and glide. Tightness in the quadriceps can cause issues with hip, knee, and lower back movement. Utilising spiky balls and rollers can be an effective way to release fascia


  • Lie on your front with the roller underneath your thighs
  • Weight bear through your elbows
  • Your feet are generally off the floor
  • Roll your quadriceps up and down the roller
  • You can change the intensity by increasing your weight on the roller
  • If you find a sore spot you can hold and wait on that point until the tightness subsides
  • Complete for 5 mins
  • This position allows for you to roll out both legs at the same time


  • The roller can be significantly sore when using it to release the fascia and muscles.
  • Exercise caution and use to the level of soreness you can tolerate 
  • Be mindful of not causing pain in the arms as you weight bear through them also – be aware of any limitations
  • If you are unsure, please speak to your physiotherapist