Quad Roll Research Paper

Foam roller is a cylindrical log being used nowadays as an exercise equipment because of its versatility and usability thereby finding its place in the physical fitness and athletic world arena. Originally used as a device aid in physical therapy sessions, it has become an important tool recommended by fitness instructors and experts alike for self-massages, balance training, core stability, daily stretching, pain management, yoga and pilates.

Fitness buffs, athletes, or just habitual avid exercisers experience pain throughout their active lifestyle because of the tightening of the muscles. And that is where foam roller came into play. This simple tool can actually contribute a lot in preventing injuries, managing pain and self-myofascial release. These are some simple exercises you can do.

Hamstring/Quad Roll
Start by placing both thighs at the same time on the foam roller, with your hands supporting your upper body. Slowly roll from your knees all the way up to your hips and back, and repeat it several times. Make sure that you spend extra time on stiff areas. If you want to double the force, you can try lifting up one thigh off the foam roller.

Another version of relaxing the quad area is through this. Lie down with the front of your body facing the

First of all, you must spend at least 60 seconds rolling back and forth on the painful or stiff muscles or areas. Make sure that you focus directly on the knot or trigger point itself. If there is injury, it is advisable to roll on it, two to three times a day and for preventing injuries, doing it two to three times a week is recommended. Another important thing to remember is to avoid rolling over the bony areas of the body. If you are a beginner, it is recommended to consult a fitness instructor who can best guide you on how to best use the foam roller for your own