LIFE+ Blog

Improving Muscle Movement

1. Place a foam roller on the front part of the thigh by laying on the floor.
2. Using slow and steady movements, roll between the bottom and top of the thigh.
3. Target the front part of the quadriceps and the iliotibial band (outside of the thigh).

Perform for 3-5 minutes on each leg.

Quadriceps Stretch

Can be performed in standing or laying position.

1. If standing, hold onto something for balance, and bend the knee and pull the foot towards your buttocks with your arm.
2. You should feel the stretch on the front part of your thigh. It’s important to keep the quad length at its optimal length (heel touching the buttocks).

Perform the exercises 3 times for 30 seconds.

Eccentric Single Leg Step Downs

1. Perform on a slant board or a half foam roller to have the heels raised about 2-3 inches.
2. This exercise is to be performed slow and steady with controlled movements.
3. Making sure the knee is aligned with your 2^nd toe, slowly start to perform a partial squat of 3-6 inches, while making sure that your knee is aligned with the 2^nd toe and not passing in front of the toes as you lower your hip.

Perform 3 sets of 20 repetition. Take your time to have quality with this exercise due to the importance of it.

Side Lying Clams

1. Placing resistance bands above both knees and laying on your side.
2. Bend both knees and bring them forward while making sure the torso, hips, and feet are aligned.
3. Open up the knee on top like a clam, while making sure that the two hips are stacked perfectly in a vertical line at all times.
4. Increase resistance as progression occurs.

Perform 3 sets of 10 repetition

Crabwalks

1. Placing resistance bands around the ankles, slightly bend both knees and keep your toes pointed straight at all times.
2. Continue by walking sideways with both knees slightly bent.
3. Increase resistance as progression occurs.

Perform 3 sets of taking 10 steps to the side and back.