Roll Ball Rectus Femoris
The front-of-thigh roll on a massage ball instead of a roller, lying face down so one small point works deeper into a single thigh.
How to do it
Setup
Face down on the forearms, a massage ball under the front of one thigh, the other leg bent out to the side.
Steps
- Shift the body so the ball travels up and down the middle of the thigh.
- Let the thigh sink onto a tight spot and bend the knee a few times.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Ball rolling onto the hip bone or the kneecap: keep it on the muscle between them. Full weight on the ball from the start: build the pressure with the forearms and the free leg. Grinding into sharp or tingling pain: move off the spot.
Breathing
Steady throughout; never held.
