Biceps Femoris Active Stretch

Biceps Femoris Active Stretch is a stretching exercise designed to work and stretch the biceps femoris muscle, which is located at the back of the thigh. This stretching exercise is an excellent way to improve hip mobility and flexibility, which can help protect against injury, enhance athletic performance and reduce muscle tension. The key aspect of this stretch is to emphasize active control of the muscles and joints involved in the movement. This allows for greater range of motion to be achieved, enabling the stretching of deeper


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
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