Here’s part 2 of 10 of the pulser tutorial series!
? Today you’ll be learning how to roll on the Quadriceps, one of largest and most powerful muscle in our bodies.
??♂️ The Quadriceps are used in almost every lower body movement involving the legs. We utilize it everyday from the basic function of pushing off from a seated position & walking to more specific uses like in exercises like Squats!
? Fun fact 1: Back problems more often than not, don’t stem from the back itself! A few main contributors to pain experienced in your lower back could be extra tight hips, weak hamstrings or in this case, tight muscles in your quadriceps. People who falls on extremes ends of lifestyle – Overly active or Sedentary, are especially vulnerable to experiencing tight quadriceps.
Quadriceps Range Of Motion Test Before Rolling: To find out if you are experiencing tight quadriceps, perform a simple Duncan-Ely test before you start foam rolling. Watch video below to see how.
The main goal is to get your partner to help flex your knee all the way back as much as your quads allow. Ideally, towards the glutes.
? Rolling your Quads with the Pulser can help reduce aches & tension built up over time through daily activities or exercise and improve how you move.
? Recommended Pulser Setting: III
✔1) Start with the Pulser positioned in the middle of the Quads.
✔2) Adopt a straight legged position for the targeted leg, and the bent (about 90°) for the other. Hands in forward plank.
✔3) Next, we will break the Muscle group into 2 sections for the roll. Firstly, roll towards the upper section and stop short of the hip flexors. Once you are done, reposition yourself in the middle again and roll downwards this time, stop short of the knees.
✔4) Proceed to roll, looking for any particular tender or aching spots. Once found, hold for for at least 30 seconds and let the Pulser’s vibration do its work.
✔5) For even more release, bring the heel of your targetted leg during the roll towards your glute for deeper activation. The movement should be gradual, both during ascent and descent.
Quadriceps Range Of Motion Test After Rolling: After rolling on both legs, make sure to always retest so that you can effectively identify whether your tight quads is being released properly. Are you heels able to reach your glutes after a roll on the pulser?
Try it out and let us know if it worked for you in the comments section below!