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!