irongymnast Posted March 1, 2013 Share Posted March 1, 2013 I've seen some threads about hamstring flexibility but I have a more specific inflexibility.I'm least flexible at the biceps femoris, every pike, straddle pike and front split I do seems to be constrained by the biceps femoris. Specifically the part that is near the knee: http://upload.wikimedia.org/wikipedia/commons/thumb/b/bc/Biceps_femoris_muscle_long_head.PNG/250px-Biceps_femoris_muscle_long_head.PNG Any good exercises?When I'm doing the splits and other stretches, the biceps femoris tend to ache the day after. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted March 1, 2013 Share Posted March 1, 2013 Laying on your back, bring your right knee to your chest, outside of your right shoulder. Now, grab the heel from the left side of your right foot (you are not wrapping your arm outside the leg, you are keeping the leg outside your arm). Now, keeping the knee against your chest, and keeping the knee pointed away from your face, use your hand and your quads to straighten the leg (extend the knee). As you start to reach full extention, externally rotate the leg a bit with your hands. You will probably want to use your left hand to push the right knee away from your centerline (keep it pointing out to the right). You should feel this VERY specifically where you are having issues. Be smart with your stretching, and take it slow! 1 Link to comment Share on other sites More sharing options...
irongymnast Posted March 1, 2013 Author Share Posted March 1, 2013 Got a video of what you're describing? Link to comment Share on other sites More sharing options...
FREDERIC DUPONT Posted March 1, 2013 Share Posted March 1, 2013 It is pretty well described as is... Actually one of the best description of a position/movement you can ask for! Link to comment Share on other sites More sharing options...
Joshua Naterman Posted March 1, 2013 Share Posted March 1, 2013 Got a video of what you're describing?I do not, sadly. You can probably search for "biceps femoris stretch" and find something, but try following the written description after looking at a muscle chart so that you know what you're looking for, in terms of where you should feel the stretch. Despite what the original post says, the short head of biceps femoris is what attaches to the femur, and this is what the original post seems to indicate as the major problem. The described stretch is designed to specifically address this concern. Link to comment Share on other sites More sharing options...
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