Foam Roller 2 – Hip Flexors, IT Band & Quads

Key Points

Psoas/Hip Flexors:

1. Place the body weight on the Roller in between the hip crest and the bony Greater Trochanter, find the “soft spot” (top hand on the hip, fingers into the squishy part)
2. Keep the leg on the Roller relaxed, bend the knee
3. Roll North-to-South and East-to-West
4. On a Trigger Point – raise the bottom leg slightly, lengthen, flex the foot.  Hold for 5 seconds, then gently relax

Iliotibial (IT) Band:

1. Lift up and over the boney part – (Greater trochanter)
2. Keep both legs bent and relaxed
3. Gently roll towards the knee North-to-South and East-to-West
4. On a Trigger Point – lift, lengthen, hold for 5 seconds, gently relax

Quadriceps:

1. Roll over the front of the thigh
2. Roll North-to-South and East-to-West towards the knee joint (NEVER OVER IT)
3. On a Trigger Point – bend at the knee and curl heel to butt, hold for 5 seconds, then gently relax
4. Roll East-to-West for cross-frictioning/cross-fibering