Couch Stretch

Demonstration:

Prescription: 2-3 minutes each side. Can be done before or after workout.

Explanation

Execution: Begin by placing knee in the corner of the box/wall. Next, drive hips forward by squeezing glutes (you may already feel it!). To increase stretch, bring foot up to floor into lunge position. And finally, continue to squeeze glutes and lift hands off ground and drive chest back towards box/wall.

This is one of our absolute favorite stretches for tight quads, hip flexors, and early stages of knee pain. The Couch Stretch can also be done in the corner of the wall.

Quad Roll

Demonstration:

Prescription: 2-3 minutes each side. Best done after a workout or during a dedicated mobility session.

Explanation

Execution: You know the drill! Dig in. Search all around the front of your thigh for tender spots. To make extra special, pin down sensitive area and flex/extend knee. Also, don’t forget to roll “east to west” across the muscles as well!

Massaging your quads can be a big project, but always worth doing! Runners typically use their quads a TON, so they need a lot of love.

Distal Quad Smash

Demonstration:

Prescription: 2-3 minutes each leg. Best done after a workout or during a dedicated mobility session.

Explanation

Execution: Place lacrosse ball (or ball of similar size/density) directly above knee cap. The ball can be in the outside portion, the inside portion, or anywhere in between. Once the ball is situated, flex and extend knee by pulling heel towards butt to massage the tissues against the ball.

The tissues above the knee can get REALLY tight. And this exercise is a perfect way to loosen them up. If you have creaky or achy knees, be sure to include this one!

Seated Hamstring Massage

Demonstration:

Prescription: 2-3 minutes each leg. Best done after a workout or during a dedicated mobility session.

Explanation

Execution: Place your hamstrings on a LAX ball on a firm, elevated surface. The hamstrings run from the bottom of your booty to behind your knee, so there’s plenty of real estate! Find a tender spot, sit up tall, and flex and extend your knee to massage tissues over the ball.

Foam rollers really don’t get into your hamstrings very well. This exercise allows you to truly dig into the tissues on your hamstrings!

Disclaimer:

While we’ve worked with numerous licensed physical therapists to create content, we are not doctors, nor do we claim to be doctors. These exercises are ones we’ve used on ourselves and our clients throughout the years and have selected our favorite, most effective tools to get the job done! If you’re concerned with any exercises, please reach out to your local physical therapist for further guidance!