Biceps Femoris SA Static Release

The Biceps Femoris Static Release is a stretching and strengthening exercise designed to target the muscles located in the back of the thigh, including the biceps femoris, semimembranosus, and semitendinosus. This exercise focuses on lengthening the muscles and increasing flexibility in the area, as well as improving overall strength and stability. The static release involves holding a deep stretch of the muscle for an extended period of time. This allows for more tension to be released from

Transcript

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