|Muscle||Hip Flexor and Quadriceps|
|Frequency&Duration||Total 1-2 Minutes, 30-60 Seconds each side, Longer Durations have been shown to produce greater gains in flexibility!|
The hip flexor and one of the quadriceps can often become stiff or tight from sitting for prolonged periods as they are often in the shortened position if we sit “extended.” Reducing the stiffness of the hip flexor can also unload the joints of the lower back
This exercise has two components – we are first targeting the Hip flexor then moving toward the quads. To perform this exercise place the foam roller on your hip flexor and roll along the belly as shown in the GIF. Use your hands and opposite knee to control the movement up and down the muscle belly. Start from the pelvis and roll down towards the knee. Be aware you are rolling along the midline of your thigh/pelvis
Roll slowly (think 7-10 seconds from the midline pelvis/thigh to the knee) along the muscle and apply moderate pressure. Your goal is to feel mild to moderate discomfort and stopping at tender points to allow “trigger points” to release.