The “Mobility at your Desk” series was created to help people stay mobile when they are at work. In this 10 week tutorial we will take you through 10 parts of the body that will only take 10 minutes a day to mobilize!
WEEK 6/10: QUAD RELEASE:
Week 6 we are covering the Quad muscle! Tightness in the quads and hamstrings are so
common in sedentary people. Our VISE technique will teach you how to release both at the same time to maximize efficacy!
WHAT YOU NEED: 1 or 2 Acumobility Balls
1. Single Ball: Using 1 ball, sit up tall, engage your core and apply downward pressure on the quad. Hold pressure on a spot or trigger point while moving your leg through range of motion. Work through 3 lines of muscle on the quad: middle, lateral and medial.
Find at least 3 tender spots on each area and do 5-8 reps on each.
2. 2 Ball: For our VISE technique, use one ball on the hamstring and one ball on the quad
muscle. Same as the instructions above, apply downward pressure and move the leg
through ranges of motion. Find at least 3 tender spots and do 5-8 reps on each spot.
MOBILITY TIME: 6 minutes – Forearm, Tricep, Neck, Foot, Hamstring, Quad
*Always consult a physician before beginning a new exercise, massage, mobility regimen.
Want more? Go to acumobility.com for tons of free educational videos!