2. Foam Roll Quadriceps
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Lie face down with a foam roller under the thighs.
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Support your body with your forearms.
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Slowly roll the front of the thighs.
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Pause on tight spots for 30 seconds.
3. Foam Roll IT Band
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Lie on your side with the foam roller under the outer thigh.
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Place the top leg in front for support.
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Roll slowly from the hip toward the knee.
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Pause on tender areas for 30 seconds.
4. Piriformis Stretch
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Lie on your back.
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Cross one ankle over the opposite knee.
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Pull the bottom leg toward your chest.
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Push the crossed knee slightly outward.
Hold the stretch for 30 seconds.
5. Hamstring Stretch (Biceps Femoris)
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Lie on your back.
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Bend one knee to 90°.
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Extend the leg upward until you feel a stretch in the hamstring.
Hold for 30 seconds.
6. Hip Flexor Stretch
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