Quadriceps

When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine. 
 

When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale. 

Quad Stretch (front)
Quad Stretch (front)

Standing straight up, grasp the laces of your shoes. You may need a wall or a table to support you.

PB5A9152
PB5A9152
Quad Stretch (side)
Quad Stretch (side)

Standing straight up, grasp the laces of your shoes. You may need a wall or a table to support you. *For a deeper stretch use the opposite hand to grab the shoe.

Quad Roll
Quad Roll

Beginning at the top of hip crease, allow your leg to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat down the leg.

Pigeon Pose
Pigeon Pose

On the floor separate legs, leaving the back one straight out and the front one bent at a 45 degree angle. You may brace yourself with both hands out in front of you. Picture shown is a upright pigeon. Make sure sit down on to your sit bones as much as you can. Keep shoulders back.

Back Bend
Back Bend

Standing straight up with your hands on your hips. Begin bending at the hip lean back, gently bringing your neck back looking up towards the ceiling.

Air Squat
Air Squat

From a standing position, lower down into a squat. It is important to keep your knees out and for a deeper hip stretch to sit down deep in a squat. Great for opening hips and supporting pelvic floor muscles.

Floor Stretch
Floor Stretch

Sitting bend one foot into inner thigh, bend at the waist, reaching for your foot, until you begin to feel a stretch in the back of your leg, make sure to keep the foot flexed. Hold there for 60 seconds, then release. Repeat on other leg

Runner's Lunge
Runner's Lunge

Separate the legs and lean forward until the knee is directly over the ankle. You can use hands to help you balance. Advanced- lean forward, bending knee over ankle (for ankle mobility). You can also move knee out laterally to engage glutes and IT-band.