Shannon's mobility tip of the week: High Quad and Pain Wash

Apr 13, 2024

 by Shannon Seath Meyer

High Quad

Starting face down, place a ball or the edge of a roller into the soft tissue just below your hip bone.  Breathe and drop your body weight on the roller, shifting from side to side, seeking out tight, congested, and tender areas.

When you find one, inhale and contract your muscles into the roller for a count of 5, then slowly exhale and relax. Continue to roll, side to side, scouting out for more tender areas.  3-4 minutes per side. 

Pain Wash

Starting on all fours, place your lower leg flat up against a wall, and place a roller underneath that leg just above the knee. Slide the lower leg side to side like a windshield wiper, washing the wall.  Move the roller up the thigh a bit and repeat, seeking out tight, painful areas.  If you find one, stop, take a deep breath, and contract into the roller for 5 seconds.  Then, slowly exhale and move on.  3-4 minutes a side.