Tibial external rotator muscle mobility. Tensor fascia latae (TFL),  vastus lateralis, and biceps femoris foam rolling and stretching. Release, lengthening, and manual stretching techniques for the tibial external rotators, TFL, quadriceps/quads, and hamstrings, plus a sample mobility program.

Tibial External Rotator: Release and Lengthening

Knowing hip external rotator release and lengthening techniques can reduce hip pain, lower back pain, sacroiliac (SI) joint pain, etc., and improve fitness performance.

Hip External Rotator: Release and Lengthening

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

This video shows how to do a simple yet effective active stretch of one of the major hamstring muscles, the Biceps Femoris, using a resistance band or elastic cord. Learn how to maintain the muscle's length and improve flexibility.

Biceps Femoris Active Stretch

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