- Lie on your front placing a foam roller under your thigh.
- Roll up and down till you find a tight/sore spot.
- Hold this position and start bending and extending your knee to mobilise the quad.
- Lie on your front. Bend one leg, reach back and grab the foot with one arm
- Pull the heel towards the glute to stretch your quad.
- You can use a band or stretch strap to do the same thing.
- Sit on your heels.
- Lean back onto your palms.
- To increase stretch intensity lift bum off heels.
- Sit against the wall with one leg slightly bent.
- Wrap a stretch strap or towel around your ankle and pull the heel towards the hips.
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