STEP BY STEP GUIDE:

1. Set up
Lie face down, supporting your upper body on your forearms, with a foam roller underneath the front of both thighs, between your hips and knees.

2. Find a tender area
Using your forearms for support, slowly roll up and down the front of both thighs until you find an area that feels particularly tight or tender. Avoid rolling directly over the kneecaps or hip bones.

3. Hold the position
Once you find a tender area, stop rolling and maintain a comfortable amount of pressure. Keep both legs relaxed and allow your thighs to rest on the roller.

4. Relax and breathe
Stay still on the tender area and take slow, relaxed breaths. Try to avoid tensing your thighs or holding your breath.

5. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds, or until you notice the area beginning to feel less tender.

6. Repeat if needed
Move the roller to another tender area of the thighs and repeat. Aim for 1–3 areas.

Key point: The pressure should feel tolerable rather than excessively painful. You don’t need to press as hard as possible for the technique to be useful.