The Foam Roller Quadriceps Exercise is a great self-massage exercise that will give your quadriceps muscles (the front of your thighs) a deep and effective sports massage, thus improving the health and quality of your muscle tissue and helping you to perform better. It will also alleviate soreness and make your muscles feel better.
The foam roller overloads the muscle tissues through compression, causing your nerves to relax, signalling muscle spasms to shut off, pumping blood and and getting your lymphatic system flowing, to help muscle recovery and regeneration. You’ll work out those knots (muscle adhesions) in your muscles caused either by inactivity, by the repetitive strain of the golf swing, or by walking a tough golf course. This will enable you to stretch the muscles back out to their original length, making them more pliable and functional.
The Foam Roller Quadriceps Exercise can be performed both before and after playing golf, practising on the range, or other physical activity. It’s also great after sitting in the same position for a while, and can be enjoyed anywhere and anytime you feel tight and in need of a massage, such as while watching television or before bedtime.
This exercise requires a foam roller, also referred to as a foam roll.
For more information on the foam roller and its benefits, see An Introduction to the Foam Roller – The Golfer’s Best Friend.
- Start by lying face down, with a foam roller under the front of one thigh and your other leg to the side. Use your forearms to help support your weight, keep your abdominal muscles engaged, and place as much weight on the foam roller as you can tolerate.
- Roll along the quadriceps from your hip to just above your knee.
- Turn your toes in and out to work the inside and outside of your quadriceps.
- Repeat with the roller under your other leg.
To begin with, you may find this exercise easier if you massage both legs at once, with both legs on the foam roller, thus decreasing the pressure on each thigh.
For a really deep massage, you can cross your other leg over the back of the leg being massaged to increase the compression on your quadriceps.
Work the foam roller back and forth, gliding the front of your thigh (your quadriceps) over the foam roller, for 30 to 60 seconds on each leg. As you work you’ll discover muscle spasms and tender pressure points, hold on each pressure point for an additional 30 seconds until the muscle releases from spasm.
The first time you perform this exercise, it might be a little painful, just like a professional sports massage would be, but that’s just a sign that you stand to benefit enormously from it. After the first few sessions, it will start to become considerably easier and more comfortable. The better it feels, and the less it hurts, the better the quality of your muscle tissue.
Only go as deep as you can tolerate, and slowly build up the amount of time you spend on this exercise.
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