Roll Side Thigh Stretch
Face down and propped on the hands, one thigh rests on a foam roller at its outer front and the body rolls it from hip to knee; the outer quadriceps loosen.
How to do it
Setup
Face down, hands on the floor under the shoulders, a foam roller under the outer front of one thigh, the other leg long beside it.
Steps
- Turn the hips a little toward the rolled side.
- Roll slowly from just below the hip to just above the knee and back.
- Pause on a tender spot and breathe, then switch legs.
Common mistakes
Rolling onto the hip bone or the kneecap: stay on the muscle between them. Sagging in the lower back: brace the belly and push the floor away. Racing the passes: slow rolls let the thigh ease.
Breathing
Breathe slowly as you roll.
