Dear Community,
This month I wanted to keep it simple and share a self-myofascial release practice for the quadricep muscle group. I hope this serves you well…
What you will need: one 3.5 inch myofascial ball OR two tennis balls in a sock (tied off so the balls stay close together) OR two 2.5 inch myofascial balls in a tote.
1. Lie down on your belly and place the myofascial ball/s on the front of the thigh (about mid-way between the front of your hip and the front of your knee). If you are using the toted balls, place them perpendicular to the thigh bone, so that one ball is more to the outside of the thigh and the other closer to the inside of the thigh. If you are using the larger single ball, place it approximately midway between the outer and inner part of the front of the thigh.
2. Take some deep breaths while your leg gently compresses into the ball.
3. Stay in this position for 2-3 minutes.
4. Then, slowly start to bend and straighten the knee while maintaining the ball/s in the same position; repeat 9-10 times.
5. If you want to explore doing steps 1-4 on a different part of your thigh you can move it up or down from where you began and repeat the instructions above.
6. Repeat on the other side.
Once you have spent time on each side — give yourself a minute or two to rest and notice how you feel.
Take some deep breaths and scan the body to take note of any sensations in other parts of your body. If you notice something, make a mental note — as this can be an indicator that those other parts will need some attention next time you practice.
As always, please feel free to comment here, email, or private message me on my social media pages with any questions you might have or to share about how this practice went for you.
Happy practicing!
xo Jahara