FOAM ROLLER 1.1:

QUAD RELEASE

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There are four distinct muscles that make up the quadriceps: the vastus intermedius, the vastus medialis, the vastus lateralis, and the rectus femoris. 

These muscles give us the ability to walk, run, stand up from sitting, and a host of other actions. If they become unbalanced by either being too tight, weak, or injured, major gait and knee complications can follow. The quad release is a great way to massage and release these muscles, and to restore balance in this important section of the body!

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STEP 1:

Lay on foam roller starting at pelvis. 

STEP 2:

Start rolling downward towards knees, but NOT over knee caps. Roll up and down the length of thigh bone several times.

STEP 3:

To target different areas of the muscle group, alternate between different angles of your of legs.  Do several reps with the legs in each of the following positions: 

1. Turn legs inward

2. Turn legs outward

3. Keep legs neutral


About Melanie:

A veteran instructor at our studio, Melanie Buffett has an extensive yoga background, and a deep understanding of the mind/body connection. We can always count on her for meditation advice, essential oil information, and the best foam roller moves!

Check out her blog:

www.yogabirds.com