SMR Vastus Medialis Oblique Foam Roll

  • Start lying face down with elbows on ground for support and knee up at just below hip height as shown.
  • Place the roller just above the an inch or two above the knee joint. 
  • To place pressure on the VMO (vastus medialis oblique), elevate the foot above knee height. 
  • Hold any tender areas for 30-90 seconds.
  • Switch legs and repeat.