Tight Quads: Are Your Thighs Sore After A Workout? Try This Rolling Pin Exercise

It’s Stephen Dunn with CORE Therapy and Pilates. Today I want to go over a very quick tip on how to release your quads with a rolling pin.

Most of you have a rolling pin laying around your kitchen. I’m going to show you using this stick – the rolling pin works fine with what you already have laying around the kitchen – and the quadriceps muscle in front of the fat.

We’re going to come and sit down in the chair behind me and show you how to release the quad if it feels tight, pr feel sore if you’ve worked out or if it’s just a general tightness.

If your knee is immobile and has a hard time bending all the way, this is the way to help loosen up the knee. So sit down behind it, and we’re going to show you a little way of releasing the quad.

Again, imagine this is a rolling pin. Roll up and down. You don’t go on to the knee; stay above the knee, down the patella, the kneecap. You go back and forth here. You turn that angle like this. Go back and forth there. You turn that angle like this. Go back and forth there.

You get different three different layers, levels, or angles. You can do multiple angles and find the one that’s best for you. You might find a spot right here that’s the most tender, or maybe right there.

You can do this whole big stripping motion and find the spot that’s the most tight, the most uncomfortable and get to know it a little bit. Do that on both sides. You may find that one side is tighter than the other, but do it on both sides.

That’s going to be a way to loosen up your quads. It’s a little different than doing a traditional stretch but the rolling pin  – this stick, there’s many versions of this. Use whatever you got and whatever helps.


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Stephen Dunn

Co-Owner / Physical Therapist at CORE Therapy and Pilates
Stephen graduated with a Masters in Physical Therapy in 1998 from LSUMC in New Orleans. Immediately interested in hands on therapy, he began to study with known manual therapist Brian Mulligan and became certified in the Maitland Australian Approach in 2003. Stephen completed a comprehensive Pilates training in Santa Monica at retroFit Pilates in 2002 and is Certified through The Pilates Method Alliance. The combined treatment of manual therapy with mind body awareness exercises using Pilates concepts was the start of his whole body treatment approach.
Stephen Dunn

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