Quadriceps - Lie face down, draw in your abs, place your thighs on a foam roller and use your forearms to support yourself. Applying pressure to the foam roller with your thighs, use your arms to roll yourself up and down from the knees to the hips until you feel a sensitive area. Hold for 20 to 60 seconds or until 50 per cent to 75 per cent of the pain subsides. Relax each sensitive area you find.