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Biceps Femoris SA Static Release

Experience quick and easy relief from biceps femoris muscle pain and tightness with a Static Release video series! Learn how to do a SA Static Release and maximize the effects of this simple yet effective exercise.

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Transcript

00:02 - 00:06This is Brent, President B2C Fitness, and we're talking about self-administered
00:06 - 00:11static release of your biceps femoris. Now, your biceps femoris, is your lateral
00:11 - 00:16hamstring muscles. Specifically, the short head of your biceps femoris, runs the
00:16 - 00:21lower half of your femur, the most distal half of your femur, and is the most
00:21 - 00:26lateral of your hamstring muscles. This muscle, the short head of your biceps
00:26 - 00:32femoris, has a propensity to get short, tight, overactive, and develop trigger
00:32 - 00:37points as part of lower leg dysfunction. This muscle turns your tibia
00:37 - 00:42out, and is one of the muscles responsible for that feet turnout that
00:42 - 00:45we see in our overhead squat assessment. I'm going to have Laura come out and help me
00:45 - 00:50demonstrate how we do our static release technique. Now, once again, the biceps
00:50 - 00:55femoris is going to be the lateral hamstring muscle group, and is going to
00:55 - 01:00be on the lower half of her femur, that is the short head, is going to be on the
01:00 - 01:05lower half of her femur. So, I'm going to have her use a soft ball to roll that
01:05 - 01:11area and find the most tender point. Now, this works best if you can find
01:11 - 01:15something to sit on that allows your legs to dangle in a
01:15 - 01:23flexed position, but also in a relaxed position. So just go ahead and put that on the outside of
01:23 - 01:31your hamstring there, from halfway under thigh, down to just about the back of your knee.
01:32 - 01:36Did you find the spot? -Yeah. Alright, so once again, she's found something to
01:36 - 01:40sit on, her legs dangling, all of this is relaxed. Some of you guys might have
01:40 - 01:44tried to do the biceps femoris release with a foam roll. It just doesn't
01:44 - 01:48work very well, it doesn't work when you're seated on the floor with legs
01:48 - 01:53extended, the foam roll tends to be a little too broad and doesn't give you
01:53 - 01:58enough pressure per square inch, and it's not acute enough to hit a muscle that is
01:58 - 02:04fairly long and spindly. So, Laura's going to find the most tender point, and for
02:04 - 02:08our static release she's just going to wait for that point to go away. Usually
02:08 - 02:13that takes somewhere between 30 seconds and 2 minutes. Alright, so
02:13 - 02:18once again, biceps femoris release, great for anybody with lower leg
02:18 - 02:21dysfunction.

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