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 Performance Health at Home – Exercises
  TheraBand® Roller Massager+ pg. 15
Quadriceps Massage
1 Sit with legs out straight in front of you.
2 Grasp both ends of the TheraBand® Roller Massager and position the ridged roller across the top of the thigh of leg to be rolled.
3 Gently roll the Massager up and down along the path of the quadriceps muscle, controlling the depth by the amount of pressure placed on the tissue.
Alternate Position: You can also massage the muscle with your knee bent, elongating the muscle.
Calf Massage
1 Sit with legs out straight in front of you.
2 Bend knee of affected leg and place foot flat on the ground.
3 Grasp both ends of the TheraBand® Roller Massager and position the ridged roller across the lower calf of the leg to be rolled.
4 Gently roll the Massager up and down along the path of the heel and calf, controlling the depth by the amount of pressure placed on the tissue.
Alternate Position: You can also massage the muscle with your toes pointed upwards, elongating the muscles.
Hip Massage
1 Step into a staggered stance, stepping backwards with the affected side.
2 Grasp both ends of the TheraBand® Roller Massager and position the ridged roller across groin/hip flexor region of the leg to be rolled.
3 Gently roll the Massager up and down along the path of the hip flexors while maintaining an upright trunk.
Tip: Take a larger step back to further elongate this muscle.
Alternate Position: You can also massage the muscle while laying on your back with your legs extended or hanging over the edge of a bed.
Shin Massage
                1 2
3
While sitting, bend knee and place feet flat on the ground.
Grasp both ends of the TheraBand® Roller Massager and position the ridged roller across the shin muscle (front) of the affected leg.
Gently roll the Massager up and down along the path of the shin muscle, controlling the depth by the amount of pressure placed on the tissue.
Alternate Position: You can also massage the muscle with your toes pointed away from the body, elongating the muscles.
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