- Place a foam roller on the floor and lie on it so that the roller is in contact with one of your quadriceps (front of the thigh). Put your hands on the floor for balance.
- Move your body forward and backward so that the foam roller rolls from the top of the knee (without ever going over the knee) to the top of the thigh.
You can increase the intensity of the massage by placing your second leg on the one in contact with the roller.
