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Biceps Femoris SA Active Release

Get tension relief and pain relief from active release of your biceps femoris with this video tutorial. Learn how to release tension, muscle knots, and activate your biceps femoris through strategic, targeted release techniques.

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Transcript

00:03 - 00:08This is Brent, President of B2C Fitness, and now we're talking about self-administered active
00:08 - 00:12release of the biceps femoris. So this would be a progression from our static
00:12 - 00:15release techniques, onto our active release techniques. We already talked
00:15 - 00:18about how the biceps femoris has a propensity to get short, tight, and
00:18 - 00:23overactive in those individuals with lower leg dysfunction, that turning out
00:23 - 00:27of the femur, ducking in of the knees during our overhead squat assessment. I'm
00:27 - 00:30going to have Laura come out and help me demonstrate this exercise. We're going to
00:30 - 00:34go ahead and assume Laura has already done the static release for the biceps
00:34 - 00:39femoris, and now I need to progress her to keep seeing improvements in the
00:39 - 00:43quality of her movement. The technique starts out the same. I'm going to have her sit on
00:43 - 00:47something, let her legs dangle. I'm going to have her use this softball to find
00:47 - 00:53the most tender point. In active release techniques our goal is just a
00:53 - 00:57little different. Now, we have, after the trigger point goes away, we still have
00:57 - 01:03some adhesive tissue that might bind or restrict movement. So I'm going to have Laura
01:03 - 01:07find the most tendered point, and the move just distal to that point.
01:07 - 01:12So back up just a little bit, just off of it. So if the point was
01:12 - 01:15right here in the center of the ball, it's now just on the back part of the
01:15 - 01:21ball, and now what we're going to try to do is pin that adhesive tissue down, and
01:21 - 01:26pull our muscle tissue through it so that we get good function of this muscle
01:26 - 01:32back. Now, the protocol is pretty simple, very similar to active stretching, I'm
01:32 - 01:38going to have her go ahead and kick up, turn in, just turn in
01:38 - 01:45her foot, good, hold for 2, and back down. So she's going into knee extension with just a
01:45 - 01:49little bit of tibial internal rotation if I can queue it, just to lengthen that
01:49 - 01:54biceps femoris against the ball, holding that adhesive tissue in place, and
01:54 - 01:59she's going to do that 10 to 15 times. Within that 10 to 15 repetitions she
01:59 - 02:05should feel a reduction in discomfort, and an increase in extensibility. Alright,
02:05 - 02:11so this is the active, self-administered release technique, of our biceps femoris,
02:11 - 02:15great for anybody with lower leg dysfunction. Thank you!

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