Rectu Femori Roll-Ball Stretch

Positioning:
1. Begin by lying face down on a comfortable surface, such as a mat or carpet.
2. Place the exercise ball or towel under the front of one thigh, just above the knee.
3. Ensure that your elbows are bent and your forearms rest on the ground, creating a stable base for your upper body.
4. Your feet should be hip-width apart and toes pointed straight back.

Movement:
1. Engage your core to maintain stability throughout the stretch.
2. Slowly roll the ball or towel towards your hip by bending your knee, allowing your quadriceps to stretch.
3. Hold the position for 15-30 seconds, feeling the stretch in your thigh.
4. Return to the starting position by rolling the ball back down towards your knee.
5. Repeat the movement for a total of 2-3 sets for each thigh.
6. Switch legs after completing the sets on one side.

Tips:
- Keep your breathing steady and relaxed during the stretch.
- Avoid arching your back or straining your neck; keep your head in a neutral position.
- If you feel any discomfort, reduce the range of motion or consult a fitness professional.