Quad Splitting
FASCIA RELIEF
BENEFITS
Decreases tension in quads (and potentially lower back), releases anterior mechanical pulling in quads, quick release (with practice) of a routinely tight muscle, may help take pressure off of knees and hips
With practice, this is a great way to loosen up your quads before a workout or while propped up in your bed. Create separation within these two lines to provide relief to the entire top half of your thigh.
When these two invisible fascia seams get congested, they can affect the way your leg operates in a squat or revolves on your bike. Compound this lack of mobility with several hundred pounds or several thousand revolutions, and we’ve got problems down the road (pun intended).
Test the state of your quads by laying flat on your back, relaxing your legs, and placing a wide-open hand on each one. Push down with your fingertips. Remember how they feel. Does this muscle/tissue feel dense or soft to you?
To identify these lines, start by standing straight up or by continuing to lay flat on your back. Place one finger on your ASIS (boney knob at the front of your hip) and one finger at your naval. Draw an imaginary line. Right at the center of this line, start another imaginary line straight down your upper thigh until you hit the knee. Along this line, from the top of your thigh to your knee cap, is the first crucial facial divide. (This line is the direct path of where your quads and adductors meet.)
The second line is where your top quad muscles and your outside quad muscle (vastus lateralis) meet. To find this line, feel the long, thin, and dense ligament on the outside of your leg. This ligament covers the entire outer portion of your upper leg, so you can’t miss it! Trace, with your hand or fingers, up to the top of your outside quad muscle until the overlaying ligament stops, and you feel the softer muscle begin. Run your hand down the length of this distinguishing feature from hip to knee to familiarize yourself with it.
Both of these fascial seams are the entire length of your upper leg. You can perform this move anywhere from a seated position. Pair your two thumbs together and place them anywhere along one of the seam lines. Relax your legs and lean your upper body forward to apply pressure with your thumbs. Let your thumbs sink into the muscle for 5-7 seconds. After, drag your two thumbs away from each other, the distance of about an inch. Continue this separation technique by moving an inch-or-so up or down the seam line to repeat. Cover the entire length of both lines.
Discover your aptitude for this technique by laying down and comparing the tension in your quads, before and after. Resolve to continue developing this skill over time.
Side Note: Imagine creating a split, or a gentle opening, under the skin. No fancy equipment here, as your hands should easily be able to access both of these lines. From my experience, opening these two lines will free up and relax the entire quad area.
Quick Reference:
1. Allow your paired thumbs to sink
into one these lines for 7-10 seconds. Follow through by pushing your thumbs away from each other. Continue by moving an inch down the line. Repeat along both lines.
