Stretching of the quads with a roller

Stretching the quads with a roller — the technique of the exercise:

1. Lie on the floor face down. Put the foam roller under the leg mid-thigh as shown in the figure. Lift the foot. Try to relax the leg. This will be your initial position.
2. Forward roll over it’s necessary, keeping weight on hands. Hold this position for 10-30 seconds. Repeat with the other leg.