RECOVERY – QUADRICEPS
MOBILIZATION – MASSAGE – ROLLING – STRETCHING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Foam Rolling . Small Rolls multi-direction on Tender Spots
- Foam Rolling . Hold on Tender Spots
- Foam Rolling . Hold and Flex Knee on Tender Spots
- Testing Quadricep Tightness .
- Kneeling Quadricep Stretch . Floor or Sofa; This stretch can also be done in a Squat Rack
- Standing Quadricep Stretch .
- Prone Quadricep Stretch . Use a Yoga Strap, Band, Belt or Dog Leash
- Side-Lying Quadricep Stretch . Use a Yoga Strap, Band, Belt or Dog Leash
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