MUST EXERCISE FOR THOSE WHO SQUAT
SELF MYOFACIAL RELEASE FOR RECTUS FEMORIS
The rectus femoris muscle originates at the inferior superior iliac spine and inserts into the patellar tendon. Like the other hip flexors mentioned, if this muscle becomes overactive and shortened it will leverage the pelvis into an anterior pelvic tilt when standing, since it cannot leverage the femur into flexion. This muscle becomes predominantly overactive during many exercises such as squats, lunges, etc. thus compounding dysfunction associating hip flexion during knee extension.
Because hip extension has not been used to its full capacity as a result of hip flexor tightness, the quadriceps will often times bare the load of the entire lower body and included in this specific dilemma is the rectus femoris. due to its larger size compared to the other hip flexors, the rectus femoris can be a muscle that carries high influence in terms of lumbo pelvic dysfunction. Often times, releasing the rectus femoris may not feel as painful as many of the other Self Myofascial Release techniques due to the density of fascia built upon it from being in a dysfunctional state.
Since fascia comes in many layers, sometimes it may take a little more time focusing on this region before the more deep internal layers of dysfunction begin to expose themselves. Once the fascia breaks up and the muscles become more receptive, there should be a significant amount of pain when being released. This technique will often yield a result of pain relief for the lower back and knees.
RECTUS FEMORIS SMR (PVC PIPE)
Since this muscle is much larger and longer than the previous hip flexors, we must use a different module to release this hip flexor. We will be using a PVC pipe. It has the width to flatten out and expose the muscle belly and the ability to roll in a more controlled straight line. Be sure to get the full spectrum of the rectus femoris. Go from just below the ASIS all the way down to the patella.