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Biceps Femoris Active Stretch

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.

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Transcript

00:02 - 00:10This is Brent, President of B2C Fitness and we're talking about active flexibility, a progression from our static stretching, except for
00:10 - 00:16this one stretch. We're going to do a biceps femoris, or lateral hamstring active stretch.
00:16 - 00:20Your hamstrings are kind of a strange muscle. In almost all postural dysfunction,
00:20 - 00:29they're long. These are not muscles that are short. We don't necessarily want to statically stretch them. However, in a total
00:29 - 00:38conundrum, they are also overactive. They become a synergistic, they become synergistically dominant for a glute, and because of that,
00:38 - 00:43they feel tight. So what we're going to use is a technique of active flexibility. Now, remember
00:43 - 00:50active flexibility uses reciprocal inhibition to increase neuromuscular control, and of course, end-range
00:50 - 01:00strength of the antagonists. Now, in the case of your hamstrings that have become so overactive, it actually works out perfect. We strengthen
01:00 - 01:02muscles and they're reciprocally inhibiting themselves,
01:02 - 01:09as well as increase the neuromuscular control, tone down that neuromuscular overactivity, without
01:09 - 01:10actually
01:10 - 01:20lengthening, 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
01:20 - 01:31guys 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
01:31 - 01:49couple 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
01:49 - 01:53can feel behind your knee, on the outside of your knee.
01:53 - 01:56She's going to pull a little bit into adduction. She's actually going to
01:56 - 02:00kick up over her opposite shoulder so we have adduction and internal rotation.
02:00 - 02:06Since we have a lateral hamstring right here, she internally rotates a little bit,
02:06 - 02:10brings it a little bit into adduction, we will preferentially stretch these fibers.
02:10 - 02:18She's going to hold for two to five seconds, and then relax. She can repeat this eight to fifteen times.
02:18 - 02:25She 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
02:25 - 02:30extensibility, and sees a little bit of improvement.
02:30 - 02:37So there you go, guys. That is your active biceps femoris stretch. Great to use with anybody with lumbopelvic hip complex
02:37 - 02:44dysfunction, or lower leg dysfunction. Thank you.

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