Corrective Exercise Toolkit
Quad Foam Rolling
Quadriceps SMR for APT, knee pain, and limited knee flexion.
smr mobilization
Quadriceps (rectus femoris, vasti)
Execution
1
Prone with roller under the front of the thighs
2
Forearms on the floor for support
3
Roll from above the knees to the hip
4
Pause 20-30 seconds on tender points
5
2-3 minutes
Cues
Core engaged
Avoid lumbar sag
Tolerable pressure
Common Errors
Excess lumbar extension
Rolling too fast
Staying only on the rectus femoris
Progressions
1
Both legs -> Single leg -> Lacrosse ball
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