This is the quad grinder. The goal of this one is to see if we can improve the flexibility from the front side of the quadriceps muscles in the front of the thigh down towards the knee to decrease tension on the kneecap.

To start with you’re going to need a foam roller, a lacrosse ball, a water bottle, something that you can get some flexibility to work out on. I’m going to show this with a foam roller.

What we’re going to do is lay on our belly, nice and tall. Pin this foot up to balance, and hold nice and solid almost like in a plank position. Now, what you’re gonna do is roll back and forth on all different parts of this quad from the front side to the backside kinda like a cylinder. You’re gonna roll back and forth.

Now, what I want you guys to work on with this is once you find a spot that’s nice and sore if it’s comfortable on your knee you’re gonna then push down, lean your weight on that spot and bend the knee through. Come back down, push away on that spot, bend the knee through.

Now, if that’s too uncomfortable to bend the knee that’s fine just hang on it. You can breathe in, out, and sink further into that. So again, back and forth holding that as you hang out on that pressure, okay? That’s it. So use your roller or your ball. A roller’s gonna give you a little general pressure around. If you get into a ball it’s gonna put a lot more local pressure on it and it’ll be a little bit more tender. Choose your poison and have a good time! Keep moving.

Hey guys, thanks for sticking with us all the way to the end. If you are having knee pain, patella femoral syndrome or something going on there, you have a diagnosis. We created a program just for you. You can head over to physio ready dot com, find our patella femoral syndrome program there and use our promo code ‘move10’. You’ll get $10 off your first program. Hope it helps. Thanks for watching and don’t forget to subscribe.