The New Rules of Running by Vijay Vad M.D

Author:Vijay Vad M.D.
Language: eng
Format: epub
Publisher: Penguin Group US
Published: 2014-03-31T16:00:00+00:00

Hip Flexors / Quadriceps

Lie facedown on the floor in a plank position so that your body is supported by your arms and elbows. Position your legs so the foam roller sits just above your knees. From here, roll your body down and up the roller slowly, from your hips to your knees, pausing for a few seconds should you come upon any knots. Roll for approximately 30 seconds, adjusting your legs to target other areas of the thigh if needed.

If you want to work just one leg at a time, say your left leg, then cross your right leg over your left ankle and roll from the top of your thigh to your knee. Switch positions for the other leg. This will apply even more pressure to your quadriceps region and help to lengthen the hip flexors, the group of muscles responsible for lifting your knees while running.

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