Lat Quad Release: Help reduce Quad and IT band tighetness and improve knee range of motion!

in #health7 years ago

MOBILITY BALL SERIES

PART 4


LAT QUAD RELEASE


Benefits?

  • Reduce Quad tightness
  • Reduce IT Band tightness
  • Decrease knee and lateral thigh pain
  • Improve knee strength and stability
  • Decrease tension on the patella and abnormal lateral tracking
  • Improve lower extremity performance

LET'S GET STARTED!


Using a ball or double ball, place the ball on the floor under the knee. Ball should be on the tissue where the outside of your quad meets the knee (should NOT be on bone)


Laying on your side with knees straight, slowly bend the knee and straighten it. This will allow the ball to roll over the lateral quad region


Perform 10 times, move the ball to another tight location and REPEAT!


What to use?

I personally use a Rad Roller, which is displayed in the videos. However, it's very easy to DIY yourself your own. Take two tennis balls or lacross balls and duck tape them together like so.


Check out my other Mobility Ball Posts:

Mobility Ball Series, Part 3: https://steemit.com/health/@dpt-darkfox12/calf-and-ankle-tightness-let-s-get-rid-of-it-calf-gastroc-release
Mobility Ball Series, Part 2: https://steemit.com/health/@dpt-darkfox12/mobility-ball-series-part-2-upper-thoracic-mob


Dr.Ann


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Very useful, I'll add this to my physio exercises. I have imbalanced quad muscles which pull my kneecap out of alignment so I need to build up the strength on my inner quads.

Good, it'll help compliment your quad strengthening regimen

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Thank you for sharing! Neat exercise, and I like the DIY instructions :) Shared and Upvoted.

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Great! I pulled the TFL awhile back(deadlifts)..6 weeks just about good. This looks helpful!,:)

Yes! Definitely use this

Always appreciate reading these , and need to make the tennis ball thing seems to be a versatile excercise tool.

Definitely, or lacrosse balls if you want to use it these exercises a lot