Tennis Ball and Foam Block flossing of the Quadriceps, Hip Flexor, TFL, Rec Fem with knee flexion

Place the ball on top of a foam block. Position yourself so that the ball is over the section where you have adhesions or tension. Lower yourself on to the ball and then flex & extend your knee so that the quadriceps tension and gravity cause the muscle tissue to floss over the ball. This will break down adhesions and increase blood flow in the area. Repeat along the length of the muscle and use this every other day to keep muscle tension at bay.