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Hello, Kiel King and Lauren Battaglini here with Kings of Fitness. Today's video is going
to be using the foam roller on the quadriceps muscle. But before we get started, we want
to take a second to thank everyone on Google+ and on YouTube for all of their wonderful
feedback. Alright, so we're going to follow us over to the floor and we will get started
on the quadriceps.
What we're looking at for prehab of the quadriceps, I'm worried about one part of the muscle and
that's going to be the lateral aspect of that muscle, which is the vastus lateralis. So
you can see here on Lauren, what I'm looking for is this outside muscle that tear drops
right above the knee. So when this muscle is slightly inflamed or not elastic enough,
it will inflame the IT Band as well. So before we start exercising legs what I like to do
is give Lauren the foam roller, we are going to have her come onto the ground for us. And
then she is going to angle her body so the vastus lateralis is making contact right above
the knee. For the purposes of this video, Lauren is just going to use the right leg,
she would do both legs getting ready to exercise. What we have her doing is angling her foot
45 degrees pointed inward. She is only making the connection with the vastus lateralis part
of the quadriceps. She starts down at the knee, she is going to move one inch upwards,
she will move a half inch down as she makes her way towards the pelvis. Now as she finds
any areas that are going to be of any discomfort, she should hold that area for up to thirty
seconds. That's going to release any inelastic adhesions that we talked about in our first
prehab video about the calf. Thank you very much Lauren.
Now that Lauren has spent up to a minute on the quadriceps we are going to have her rotate
over onto the IT Band that we talked about the inflammation that can occur in the vastus
lateralis may cause a little bit of inflammation in the IT Band. So I have my athletes and
Lauren has her athletes make sure that they are rolling this out as well. We do the same
protocol. We are going to start down at the knee and at the knee we are going to move
an inch upwards and then we move a half inch downwards up until she gets towards her glute
medius and the hip. If she finds any points of discomfort, again we will have her hold
for up to thirty seconds to break up the inelastic adhesions. Thank you Lauren.
So now that we have foam rolled on the vastus lateralis and the IT Band, what I like to
do is break into a little bit of a stretch here. For the quadriceps stretch what I have
Lauren do is, I have her bend her leg, she's going to reach back with the right arm to
grab it right above the ankle of the leg. She has a little bit of pressure now onto
the quad as she straightens the hip. To add a little bit more pressure, I have her take
the other leg, the left leg, place it down on top of the knee and we start to push the
knee down towards the ground and you can see from the slight discomfort that Lauren is
feeling, that she is into the stretch of the quadriceps. Now slight discomfort, if you
go a little bit over that level you could end up damaging, going to far into the stretch,
a hyperstretch if you will. We don't want to do that, just take it to slight discomfort
and we let her hold that for up to sixty seconds. So now she holds for sixty seconds, we release
it, and what we have done here is we've added to the mobility that we are going to have
at her knee and at her hip joint. We stretch those muscles out so that we get the maximal
function, the optimal range of motion in these two areas. So she is going to be 100% ready
to do any activity that she needs to do for exercise.
Thank you guys for tuning in. Any equipment that you'll need to use for your prehab, such
as this foam roller, can be purchased right at Perform Better. And that link is below
in the description so thank you for watching again. Please comment and like the video.
Let us know how we are doing, let us know what you would like to see next.