00:00:0200:00:10
This is Brent, President of B2C Fitness and we're talking about active flexibility, a
00:00:0200:00:10
progression from our static stretching, except for
00:00:1000:00:16
this one stretch. We're going to do a biceps femoris, or lateral hamstring active stretch.
00:00:1600:00:20
Your hamstrings are kind of a strange muscle. In almost all postural dysfunction,
00:00:2000:00:29
they're long. These are not muscles that are short. We don't necessarily want to statically stretch them. However, in a total
00:00:2900:00:38
conundrum, they are also overactive. They become a synergistic, they become synergistically dominant for a glute, and because of that,
00:00:3800:00:43
they feel tight. So what we're going to use is a technique of active flexibility. Now, remember
00:00:4300:00:50
active flexibility uses reciprocal inhibition to increase neuromuscular control, and of course, end-range
00:00:5000:01:00
strength of the antagonists. Now, in the case of your hamstrings that have become so overactive, it actually works out perfect. We strengthen
00:01:0000:01:02
muscles and they're reciprocally inhibiting themselves,
00:01:0200:01:09
as well as increase the neuromuscular control, tone down that neuromuscular overactivity, without
00:01:1000:01:20
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
00:01:2000:01:31
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
00:01:3100:01:49
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
00:01:4900:01:53
can feel behind your knee, on the outside of your knee.
00:01:5300:01:56
She's going to pull a little bit into adduction. She's actually going to
00:01:5600:02:00
kick up over her opposite shoulder so we have adduction and internal rotation.
00:02:0000:02:06
Since we have a lateral hamstring right here, she internally rotates a little bit,
00:02:0600:02:10
brings it a little bit into adduction, we will preferentially stretch these fibers.
00:02:1000:02:18
She's going to hold for two to five seconds, and then relax. She can repeat this eight to fifteen times.
00:02:1800:02:25
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
00:02:2500:02:30
extensibility, and sees a little bit of improvement.
00:02:3000:02:37
So there you go, guys. That is your active biceps femoris stretch. Great to use with anybody with lumbopelvic hip complex
