Spondylolisthesis Stretching – Foam Roll Quad-Hip Complex (video)

spondylolisthesis foam roll quad hip

One area that often becomes tight, short or restricted in those that have spondylolisthesis or spondylolysis is the front of the hips and quads.

Although this is not the case for everyone, but for those who are affected they could contribute the tightness to a variety of reasons.

  • Genetic makeup
  • Past injuries or trauma to that area
  • Repetitve activites or sports involving those areas
  • Excessive sitting
  • Poor movement mechanics

Whatever the reason it is always a good idea to attack this area with a combination of proper foam rolling, stretching, mobility and strength work to combat the tightness and restrictions that are present.

This video shows you a great foam rolling technique to get you started on the right track. In combination with stretching the quads and hip complex, foam rolling the area is a great way to help improve your quality of movement.

As always make sure to view our disclaimer before attempting any new activity and more importantly get permission from your medical professional first.

Spondylolisthesis Stretching – Foam Roll Quad-Hip Complex

Key Points:

  • Focus on the area in the front of the hip (below pelvis bone) to the top of the knee (above knee cap).
  • Place the foam roll on one side, your other hip and leg will be off the foam roll.
  • Move around up and down and side to side looking for “knots” or “hot spots”.
  • Use your arms for support.
Coaches Tip: Use the commercial breaks of your favorite T.V. show as your timer. Everytime a commercial comes on, foam roll for the length of the commercial instead of flipping around. This is a great way to get your foam rolling in during the day!

Remember, we explain how long to foam roll and describe the technique in more depth in our Foam Rolling Educational Video.  You can learn more about foam rolling by watching that video.

Give this foam rolling method a try and see if it helps you to move and feel better!

If you are not sure what foam roll exercises to focus on for your spondylolisthesis or spondylolysis, make sure to give SpondyInfo’s Home Exercise Program a try. It is full of helpful spondy foam rolling exercises to help you focus on some of the most commonly overused and stressed areas.

We would love to hear any comments or questions about this specific foam rolling technique, simply comment below.

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Leave A Reply (5 comments so far)


  1. Dianne
    2 years ago

    Thanks for your helpful information. What tips to you have for tight psoas muscles, and also piriformis syndrome. I still have some tightness on the outside of my above hip area from the latter. Also on the left below waist height but a few inches from my spine, this area tightens up when I stand for about half hour in the kitchen, is very sore and I cannot lift slightly heavier things into the microwave which is chest height. I need to sit for a while to ease this … Catches me a few times for day. I had a two level fusion at ls to l4. This doesn’t cause me pain now as I am 2.5 years out from surgery, but I notice my muscles get sore at times.


    • SpondyInfo
      2 years ago

      No problem Dianne. The best thing you can do is to try to figure out why these muscles are getting tight in the first place. Are you having movement issues, weaknesses, etc that are leading to compensations and thus tightness in these areas? The best way to do that is seeking professional help and a full body movement assessment. You can stretch and stretch, which may provide temporary relief, but if you do not address the cause of the issue it will continue to get tight due to overuse, etc. A solid plan of improving upon your specific weaknesses is with a progressive approach. The first step is figuring out what your exact issues or weaknesses may be. Otherwise you are just guessing.


  2. John Buch
    3 months ago

    Good tips on the hip flexor-quad foam roller exercise. I am a pilot for a major airline and am forced to do a ton of sitting which shortens the hip flexor big time. What has worked very well for me is to ALSO use a ball (amazon.com) to get into the hip flexor attachment and psosas area. The foam roller shape can’t quite get in there as well as a round ball can. Do the hip flexor stretch right AFTER the foam roller-ball massage and good results occur. Thx and keep up the good work. JB, grade 1 spondy.

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