muscle of the month

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The hamstrings are a group of 3 muscles that work together on the back of the thigh. They are named this because their tendons are long and stringlike at the back of the knee. The hamstrings span 2 joints (the hip and the knee) so, they flex the knee, extend the hip or both. While walking, as the foot leaves the ground, stepping forward, the hamstrings contract and take the weight behind the partially flexed leg. Right when flexion of the hip begins the hamstrings relax and allow knee extension in the advancing limb. When we sit on a hard surface, like bleachers or a park bench, for an extended period of time it can cause pain or discomfort in the tendons of the hamstrings.

We will be looking at these muscles individually over the next few months. The first we will look at is the Biceps Femoris. The biceps femoris is the most lateral (outside) in the posterior (backside) compartment of the thigh and, as the term bicep suggests, has two heads: the long head and the short head.

Origin- Long head originates at the ischial tuberosity and sacrotuberous ligament; Short head originates at the line aspera of the femur.

Insertion- Head of the fibula

Action- Flexes leg at the knee joint and extends the thigh at the hip joint.

Innervation- Tibial and common fibular (peroneal) nerves from the sciatic nerve.

Blood Supply- Inferior gluteal artery supplies the superior portion of the muscle; Perforating arteries of profunda femoris supply the majority of the muscle

Forward Fold/Toe Touch

Standing Split and Forward Fold

Rotating Standing Split

Supine Hamstring Stretch W/Straps

Standing Elevated Hamstring Stretch

Triangle Pose

Easy Inversion/Legs Up a Wall

Downdog

Seated Staff Pose

*Check out daivimllc on instagram throughout the month to see short videos on some of these poses. And come to yoga classes to learn these poses, check out the Mobility for Weight Lifting Class to learn these poses and exercises, as well as specific stretch and strengthen routines, working through the Range of Motion for hips and glutes. 

...and try these stretches and exercises 

*These exercises are good for the front of thigh (quadriceps) 

as well as the back (hamstrings).

Split Squat

Stand about a foot in front of a bench or chair. Place the top of your foot of you back leg on the bench or chair. Keeping your chest up, shoulders back, and your weight in your heels, Lunge down, lowering your body until your rear knee almost touches the floor, and your front thigh is parallel to the floor. Make sure the front knee does not go out in front of the big toe to protect the knee. 3 sets of 10 reps per leg.

Bodyweight (Air) Squat - With Pulse and Jump

Stand with feet about shoulder-width apart, and your toes turned slightly out. Sit back through your hips and lower your body as far as you can, keeping your back straight. Sink your weight in your heels, and keep your chest up. Pause slightly at the bottom of the movement, then push up to start position. After 3 pulses (squats) jump up on the 4th.

3 sets of 10-20 reps.

Single-Leg Step Back Lunge

Start standing with feet hip width distance and back straight. Step one foot back and come into a reverse lunge, bending both knees. Rise, and repeat all reps on one side, then switch legs.

3 sets of 10-15 per leg.

Wall Sit

Put your back against the wall. Slide down until your thighs are parallel to the floor, like you’re sitting in an imaginary chair. Hold this position. Hold position for as long as you can or at least 5 breaths. Repeat 10 times.

Diagonal Walking Lunges

Stand with your feet hip-width distance. Step out on a diagonal with one leg, and lower down into a lunge until your rear knee nearly touches the floor and your front thigh is parallel. Step forward with your rear leg, then step out to the side again with that leg, creating a zig-zag pattern. Walk 5 steps on each leg for one set. Do 3 sets.

Glute Bridge

Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other. Squeeze your glutes. Hold for a 2-second count. Return to the start. Do 3 sets of 10 reps.

Lying Hamstring Curl

Start in a glute bridge position with a towel underneath ONE FOOT, with the other foot securely on the floor. Engage the core and extend the leg with the towel out to a straight position. Then bring the leg back to the start position, engaging the hamstrings. Do 3 sets of 10 for each leg.

One Legged Russian Dead Lift

Stand on one leg with your knee slightly bent. Push your chest out, your hips back and lean forward. Lower your torso down as you reach to touch your toes with one leg lifting up behind you, creating a T position as you stand on one leg. Return to the start position. Do 3 sets of 10-15 reps per leg.