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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
