Name: Biceps Femoris SA Static Release
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 2 min 26 s

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https://stream.mux.com/GMkaxJqW00uJHk1eIfojNNuin7zXXBgdLMKtfrIKVg4Y.m3u8

Learn how to properly perform a biceps femoris self-administered static release in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely reduce biceps femoris hypertonicity, improve hip and knee range of motion, and improve lower extremity alignment, while supporting optimal hip and knee mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to the Biceps Femoris and Its Functions

Demonstration of Static Release Technique

Benefits of Targeting the Biceps Femoris for Lower Leg Dysfunction

Biceps Femoris SA Static Release

This is Brent, President B2C Fitness, and we're talking about self-administered static release of your biceps femoris. Now, your biceps femoris, is your lateral hamstring muscles. Specifically, the short head of your biceps femoris, runs the lower half of your femur, the most distal half of your femur, and is the most lateral of your hamstring muscles. This muscle, the short head of your biceps femoris, has a propensity to get short, tight, overactive, and develop trigger points as part of lower leg dysfunction. This muscle turns your tibia out, and is one of the muscles responsible for that feet turnout that we see in our overhead squat assessment. I'm going to have Laura come out and help me demonstrate how we do our static release technique. Now, once again, the biceps femoris is going to be the lateral hamstring muscle group, and is going to be on the lower half of her femur, that is the short head, is going to be on the lower half of her femur. So, I'm going to have her use a soft ball to roll that area and find the most tender point. Now, this works best if you can find something to sit on that allows your legs to dangle in a flexed position, but also in a relaxed position. So just go ahead and put that on the outside of your hamstring there, from halfway under thigh, down to just about the back of your knee. Did you find the spot? -Yeah. Alright, so once again, she's found something to sit on, her legs dangling, all of this is relaxed. Some of you guys might have tried to do the biceps femoris  release with a foam roll. It just doesn't work very well, it doesn't work when you're seated on the floor with legs extended, the foam roll tends to be a little too broad and doesn't give you enough pressure per square inch, and it's not acute enough to hit a muscle that is fairly long and spindly. So, Laura's going to find the most tender point, and for our static release she's just going to wait for that point to go away. Usually that takes somewhere between 30 seconds and 2 minutes. Alright, so once again, biceps femoris release, great for anybody with lower leg dysfunction.

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Tibial external rotator muscle mobility. Tensor fascia latae (TFL),  vastus lateralis, and biceps femoris foam rolling and stretching. Release, lengthening, and manual stretching techniques for the tibial external rotators, TFL, quadriceps/quads, and hamstrings, plus a sample mobility program.

Tibial External Rotator: Release and Lengthening

Knowing hip external rotator release and lengthening techniques can reduce hip pain, lower back pain, sacroiliac (SI) joint pain, etc., and improve fitness performance.

Hip External Rotator: Release and Lengthening

The biceps femoris is the two-headed, lateral hamstring muscle within the posterior compartment of the thigh. It is the prime mover of knee flexion and also contributes to hip extension. 

Biceps Femoris

Biceps Femoris Self-Administered Static Release:

Explain to your patient/client where their biceps femoris is (outside hamstring from the gluteal fold to knee), and if necessary palpate the biceps femoris so they know where to exert pressure with the release tool.

This muscle is easiest to release while sitting on a bench, table, or platform, with the legs “hanging”.

Have your client or patient place a softball or similar release tool under the “mass” of the lateral thigh.

Have your patient/client slide back and forth, using the release tool to scan the entire biceps femoris for tender points (gluteal fold to knee).

Once, the most tender point is located have your patient hold still on that spot and relax.

 for the long head of the biceps femoris about 1/3 the way from ischium to knee, and the short head just 4 – 6 inches proximal to the knee.

Wait for the discomfort to subside or for a “release” (generally 30 – 120 seconds).

Move on to another tender point or the next muscle to be released.

Your long head of the biceps femoris is a hip extensor: Your patient or client can reduce or increase tension in the muscle by leaning back or bending forward over the knees (hip flexion and extension). This may aid in providing the optimal amount of tension for release.

Using a foam roll is generally ineffective for the biceps femoris. It is likely that the foal roll is simply too broad and cannot apply enough pressure to a small enough area to be effective.

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