Name: Biceps Femoris Active Stretch
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 2 min 47 s

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https://stream.mux.com/mWSz00nhbq1YHfTFkuSXGAaC7IEVyuotGlOcafoT1Pas.m3u8

Learn how to properly perform the biceps femoris active stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve biceps femoris flexibility and posterior thigh mobility. Enhance hip flexion and knee extension range of motion while supporting optimal lumbopelvic alignment with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce hamstring tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Active Flexibility

Understanding Hamstring Behavior

Techniques for Active Stretching

Demonstrating the Active Biceps Femoris Stretch

Practical Applications and Benefits

Biceps Femoris Active Stretch

This is Brent, President of B2C Fitness and we're talking about active flexibility, a progression from our static stretching, except for this one stretch. We're going to do a biceps femoris, or lateral hamstring active stretch. Your hamstrings are kind of a strange muscle. In almost all postural dysfunction, they're long. These are not muscles that are short. We don't necessarily want to statically stretch them. However, in a total conundrum, they are also overactive. They become a synergistic, they become synergistically dominant for a glute, and because of that, they feel tight.  So what we're going to use is a technique of active flexibility. Now, remember active flexibility uses reciprocal inhibition to increase neuromuscular control, and of course, end-range strength of the antagonists. Now, in the case of your hamstrings that have become so overactive, it actually works out perfect. We strengthen muscles and they're reciprocally inhibiting themselves, as well as increase the neuromuscular control, tone down that neuromuscular overactivity, without actually lengthening, or further lengthening, already long tissues. So, I'm going to have Laura come in to help me demonstrate this very simple technique I think you guys will appreciate. You're just going to lay flat on your back. Now, your biceps femoris, being your lateral hamstring, we're going to need to do a couple things to make sure we only hit that hamstring.  We're going to go ahead and have her bring her leg up to 90/90. I'm going to have you use your opposite hand to grab the tendon of her biceps femoris. Alright, so the tendon of the biceps femoris is that big, long tendon you can feel behind your knee, on the outside of your knee. She's going to pull a little bit into adduction. She's actually going to kick up over her opposite shoulder so we have adduction and internal rotation. Since we have a lateral hamstring right here, she internally rotates a little bit, brings it a little bit into adduction, we will preferentially stretch these fibers. She's going to hold for two to five seconds, and then relax.  She can repeat this eight to fifteen times. She should know this, but if she repeats this eight to fifteen times, that that muscle starts to tone down, and she gets an increase in extensibility, and sees a little bit of improvement. So there you go, guys. That is your active biceps femoris stretch. Great to use with anybody with lumbopelvic hip complex dysfunction, or lower leg dysfunction. Thank you.

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The biceps femoris is the two-headed, lateral hamstring muscle within the posterior compartment of the thigh. It is the prime mover of knee flexion and also contributes to hip extension. 

Biceps Femoris

Have your patient/client assume a supine position.

Flex the hip of the leg to be stretched to 90º.

Use the contralateral hand to wrap over the anterior portion of the thigh and hold the lateral and posterior side of the knee (over the biceps femoris tendon).

Use that hand to maintain hip flexion and pull the hip into slight adduction.

Instruct your patient/client to extend their knee as if kicking over the contralateral shoulder. This should bias the stretch toward hip flexion, adduction and internal rotation, and tibial internal rotation.

Have them hold their end range for 2-4 seconds. Be careful in maintaining hip position.

Perform 10 - 15 repetitions or until an increase in range of motion is noted.

Not maintaining hip position - be careful that your patient/client does not extend or abduct the hip to fully extend the knee.

Dorsiflexion - Your client/patient should maintain a relaxed ankle; adding dorsiflexion to this stretch will result in a lengthening of the sciatic nerve which could be problematic.

Biceps Femoris Active Stretch

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