You can only view 3 videos without an account. Become a Member to access all videos on the website.
biceps femoris self administered dynamic release-a-k-a-pin-stretch
The biceps femoris self administered dynamic release, also known as the Pin Stretch, is an effective and simple stretching technique to help target the biceps femoris muscle group. This technique involves anchoring the muscle group with a stationary object, such as a wall or table, and then using a hand-held pin to apply a dynamic release down the length of the muscle. This is done by pressing the pin into the tissue and then moving it in a circular or cross-fiber motion
Transcript
00:00:0500:00:06
This is Brent of the Brookbush Institute, and
00:00:0500:00:06
...blank
00:00:0600:00:08
in this video we're going over advanced
00:00:0800:00:10
self-administered release techniques
00:00:1000:00:13
specifically, biceps femoris dynamic
00:00:1300:00:15
release or pin and stretch. I'm going to
00:00:1500:00:17
have my friend Melissa come out. I'm
00:00:1700:00:18
going to kind of explain the setup, this
00:00:1800:00:21
is a bit of a tricky setup. If you guys
00:00:2100:00:23
have ever tried to do release techniques
00:00:2300:00:26
for the hamstrings sitting on the floor
00:00:2600:00:27
with your legs stretched out in front of
00:00:2700:00:29
you, you might have noticed it doesn't
00:00:2900:00:31
work very well, it's very hard to find
00:00:3100:00:33
any sort of tender point, it doesn't
00:00:3300:00:35
really seem to help extensibility all
00:00:3500:00:39
that much. If you get on a platform that
00:00:3900:00:42
you can sit on with your legs dangling
00:00:4200:00:44
it actually makes things a lot easier,
00:00:4400:00:47
because now we have a relaxed biceps
00:00:4700:00:49
femoris and we can use the weight of
00:00:4900:00:52
your leg to create pressure, rather than
00:00:5200:00:55
trying to sit up on the floor which
00:00:5500:00:56
might even activate the biceps femoris
00:00:5600:01:00
and make a release very hard to get. The
00:01:0000:01:01
next thing we have to figure out is you
00:01:0100:01:03
may have noticed that a foam roll
00:01:0300:01:06
doesn't work very well, that as soon as
00:01:0600:01:08
you put pressure with a foam roll you
00:01:0800:01:11
just kind of flop either hamstring to
00:01:1100:01:13
either side of the femur, and it's really
00:01:1300:01:15
hard to get any sort of specific
00:01:1500:01:18
pressure. So we need a little smaller
00:01:1800:01:21
surface area so that we get more
00:01:2100:01:24
pressure per square inch. Now last for
00:01:2400:01:27
this particular technique, is we need a
00:01:2700:01:30
smaller surface area to pin down the
00:01:3000:01:33
adhesive tissue in my biceps femoris. But
00:01:3300:01:34
I still need to maintain my
00:01:3400:01:36
perpendicular width so that I can block
00:01:3600:01:38
the adhesion, as I'm going to have her
00:01:3800:01:41
move through this particular technique.
00:01:4100:01:44
That's where these massage therapy balls
00:01:4400:01:46
come in. They're very handy, they're
00:01:4600:01:49
foam 5-inch balls, I suppose you could
00:01:4900:01:50
use a medicine ball if you could find
00:01:5000:01:53
the right size ball. But for
00:01:5300:01:55
convenience these trigger point balls
00:01:5500:01:57
are real nice. I'm going to have Melissa
00:01:5700:02:00
go ahead, and she's going to look for a
00:02:0000:02:04
tender point between her knee and her
00:02:0400:02:08
ischium on the outside of her thigh.
00:02:0800:02:11
Just look for the most tender
00:02:1100:02:12
point you can roll back
00:02:1200:02:15
forth kind of scoot on your butt, or you
00:02:1500:02:16
can move the ball as she is, or a
00:02:1600:02:21
combination of the two. When she finds an
00:02:2100:02:24
adhesive point, I'm now going to ask her
00:02:2400:02:27
to move just distal to, it that's closer
00:02:2700:02:30
to her knee. So she's going to move just
00:02:3000:02:32
like this, if this is the ball, this is
00:02:3200:02:34
the adhesion, all right we're going to
00:02:3400:02:36
move just off it; because what I wanted
00:02:3600:02:39
to do with that ball is block the
00:02:3900:02:41
adhesive tissue, because now I'm gonna
00:02:4100:02:44
ask her to do the fun part. I'm going to
00:02:4400:02:47
ask her to extend her knee which is
00:02:4700:02:49
going to lengthen my biceps femoris,
00:02:4900:02:52
and pull those muscles fibers through
00:02:5200:02:55
the adhesive tissue, which we hope helps
00:02:5500:02:58
her extensibility. So she's going to block,
00:02:5800:03:01
extend her knee, hold for two to five
00:03:0100:03:04
seconds, and then back down. If somebody
00:03:0400:03:06
doesn't have this much extensibility you
00:03:0600:03:07
could have them put their hands behind
00:03:0700:03:10
them and lean back a little bit. All
00:03:1000:03:11
right so we lengthen out the biceps
00:03:1100:03:13
femoris by extending at the hip a little
00:03:1300:03:17
bit, hold, she's going to do 10 to 15
00:03:1700:03:20
repetitions with 2-5 second
00:03:2000:03:22
holds at the end. The same sort of
00:03:2200:03:25
protocol you use for active stretching
00:03:2500:03:28
if I needed her to do both sides, I could have
00:03:2800:03:31
her do 15 and 15, and then we're going to
00:03:3100:03:33
move on. As far as where this fits in our
00:03:3300:03:35
program, realize that these are
00:03:3500:03:37
progressions from static release
00:03:3700:03:40
techniques. I would like to start by
00:03:4000:03:44
toning down what overactivity she has in
00:03:4400:03:46
her biceps femoris, and probably a more
00:03:4600:03:49
effective way to do that is with those
00:03:4900:03:53
static trigger point releases. We need to
00:03:5300:03:54
make sure that we're using these
00:03:5400:03:56
techniques specific to improving
00:03:5600:03:58
movement. So I don't want anybody chasing
00:03:5800:04:00
pain just because their hamstrings
00:04:0000:04:01
hurt, or because they feel like their
00:04:0100:04:03
hamstrings are tight. Remember that
00:04:0300:04:05
feelings aren't facts, we need to go back
00:04:0500:04:07
to our movement assessment. If I'm using
00:04:0700:04:09
this technique I'm thinking somebody's
00:04:0900:04:12
feet turn out, their knees bow in, or
00:04:1200:04:14
their knees bow out. They have an
00:04:1400:04:16
inadequate forward lean or a posterior
00:04:1600:04:17
pelvic tilt
00:04:1700:04:19
on their overhead squat assessment. So
00:04:1900:04:22
those are those five signs. If I was
00:04:2200:04:24
looking at goniometery I'd be looking
00:04:2400:04:26
at maybe my knee extension with hip
00:04:2600:04:30
flexed, goniometery assessment internal
00:04:3000:04:33
or external rotation of the hip. Internal
00:04:3300:04:36
rotation being more, or a limit in internal
00:04:3600:04:38
rotation being more indicative of biceps
00:04:3800:04:41
femoris tightness. Muscle length tests, of
00:04:4100:04:43
course we could do the hamstring length
00:04:4300:04:45
test if we were looking specifically for
00:04:4500:04:49
hamstring length. Big overarching concept
00:04:4900:04:52
there guys is, this would be based on a
00:04:5200:04:55
movement assessment, and it would follow
00:04:5500:04:58
doing probably two to six weeks of
00:04:5800:05:00
static release techniques for the same
00:05:0000:05:04
muscle; before I used this progression in
00:05:0400:05:07
some sort of home exercise program,
00:05:0700:05:10
integrated warm-up, movement prep sort of
00:05:1000:05:13
situation. So there you guys go, you're
00:05:1300:05:16
going to look for the most tender spot
00:05:1600:05:19
on the lateral back of the thigh,
00:05:1900:05:21
the lateral portion of the posterior
00:05:2100:05:24
thigh. Once you find that adhesive point
00:05:2400:05:26
you're going to go just distal to that
00:05:2600:05:28
point, make sure that that adhesive
00:05:2800:05:31
tissue is now blocked behind this
00:05:3100:05:33
trigger point massage therapy ball.
00:05:3300:05:35
You're then going to extend the knee to
00:05:3500:05:38
pull that biceps femoris through that
00:05:3800:05:41
adhesive tissue for 10 to 15 repetitions,
00:05:4100:05:45
with two to five second holds. I hope you
00:05:4500:05:47
guys get great results, I look forward to
00:05:4700:05:50
hearing about your outcomes.
Related Videos