Biceps Femoris Self-administered Dynamic Release a.k.a. Pin & Stretch

Biceps Femoris Self-administered Dynamic Release a.k.a. Pin & Stretch


This is Brent of the Brookbush Institute, and in this video we’re going over advanced self-administered release techniques specifically, biceps femoris dynamic release or pin and stretch. I’m going to have my friend Melissa come out. I’m going to kind of explain the setup, this is a bit of a tricky setup. If you guys have ever tried to do release techniques for the hamstrings sitting on the floor with your legs stretched out in front of you, you might have noticed it doesn’t work very well, it’s very hard to find any sort of tender point, it doesn’t really seem to help extensibility all that much. If you get on a platform that you can sit on with your legs dangling it actually makes things a lot easier, because now we have a relaxed biceps femoris and we can use the weight of your leg to create pressure, rather than trying to sit up on the floor which might even activate the biceps femoris and make a release very hard to get. The next thing we have to figure out is you may have noticed that a foam roll doesn’t work very well, that as soon as you put pressure with a foam roll you just kind of flop either hamstring to either side of the femur, and it’s really hard to get any sort of specific pressure. So we need a little smaller surface area so that we get more pressure per square inch. Now last for this particular technique, is we need a smaller surface area to pin down the adhesive tissue in my biceps femoris. But I still need to maintain my perpendicular width so that I can block the adhesion, as I’m going to have her move through this particular technique. That’s where these massage therapy balls come in. They’re very handy, they’re foam 5-inch balls, I suppose you could use a medicine ball if you could find the right size ball. But for convenience these trigger point balls are real nice. I’m going to have Melissa go ahead, and she’s going to look for a tender point between her knee and her ischium on the outside of her thigh. Just look for the most tender point you can roll back forth kind of scoot on your butt, or you can move the ball as she is, or a combination of the two. When she finds an adhesive point, I’m now going to ask her to move just distal to, it that’s closer to her knee. So she’s going to move just like this, if this is the ball, this is the adhesion, all right we’re going to move just off it; because what I wanted to do with that ball is block the adhesive tissue, because now I’m gonna ask her to do the fun part. I’m going to ask her to extend her knee which is going to lengthen my biceps femoris, and pull those muscles fibers through the adhesive tissue, which we hope helps her extensibility. So she’s going to block, extend her knee, hold for two to five seconds, and then back down. If somebody doesn’t have this much extensibility you could have them put their hands behind them and lean back a little bit. All right so we lengthen out the biceps femoris by extending at the hip a little bit, hold, she’s going to do 10 to 15 repetitions with 2-5 second holds at the end. The same sort of protocol you use for active stretching if I needed her to do both sides, I could have her do 15 and 15, and then we’re going to move on. As far as where this fits in our program, realize that these are progressions from static release techniques. I would like to start by toning down what overactivity she has in her biceps femoris, and probably a more effective way to do that is with those static trigger point releases. We need to make sure that we’re using these techniques specific to improving movement. So I don’t want anybody chasing pain just because their hamstrings hurt, or because they feel like their hamstrings are tight. Remember that feelings aren’t facts, we need to go back to our movement assessment. If I’m using this technique I’m thinking somebody’s feet turn out, their knees bow in, or their knees bow out. They have an inadequate forward lean or a posterior pelvic tilt on their overhead squat assessment. So those are those five signs. If I was looking at goniometery I’d be looking at maybe my knee extension with hip flexed, goniometery assessment internal or external rotation of the hip. Internal rotation being more, or a limit in internal rotation being more indicative of biceps femoris tightness. Muscle length tests, of course we could do the hamstring length test if we were looking specifically for hamstring length. Big overarching concept there guys is, this would be based on a movement assessment, and it would follow doing probably two to six weeks of static release techniques for the same muscle; before I used this progression in some sort of home exercise program, integrated warm-up, movement prep sort of situation. So there you guys go, you’re going to look for the most tender spot on the lateral back of the thigh, the lateral portion of the posterior thigh. Once you find that adhesive point you’re going to go just distal to that point, make sure that that adhesive tissue is now blocked behind this trigger point massage therapy ball. You’re then going to extend the knee to pull that biceps femoris through that adhesive tissue for 10 to 15 repetitions, with two to five second holds. I hope you guys get great results, I look forward to hearing about your outcomes. you

26 Replies to “Biceps Femoris Self-administered Dynamic Release a.k.a. Pin & Stretch”

  1. awesome video. how do you apply for your class? I'm very interested. currently a NASM Certified Personal Trainer in St. Louis!

  2. Great video!! I really appreciated the cue to lean back and place the hands behind the individual, for those with poor hamstring extensibility. Can't wait to move up in geek status;) little genius tips!!!

  3. You had another biceps femoris release video almost identical to this one that I can't find anymore so I guess it's set to private. I can't remember if you said to rotate the tibia internally or externally as you extend the leg.

  4. My biceps femoris and fibularis-muscles are strong and semimem/tend are weak and cramp up. Should I release laterally and train hamstrings with internally rotated knees?

  5. How does one alter this movement to target the Long head only? I have asymmetrical weight shift, and your model states that the side opposite of the shift only has to release and stretch the Long head. Is there also an active stretch variation that only stretches the long head?

  6. I feel a pop on my bicep femoral tendon, in the outside area behind the knee, when I flex my leg past 90. Would this help? Any other advise you can give me? Thank you

  7. Brent Brookbush i have a question im injured in the bicep femoris i had a contraction and inflamation and did the massges and the socks things(sry for bad english) and the physiotherapist tould that to recover i had to stretch, and run until i was able to run faster and then start working out lightly i could not do recovery in like 5 our 6 moths and im now starting recovery will i recover from my injurie (fully) since i had been 5 our 6 moths stopped btw i did try recovey 2 times and could t keep going betweeen this period? THX you re content is very good keep it up

  8. Do i need to stretch after performing this technique? And do i need to strengthen my glute max after performing this release technique? My feet on that side is turned out when i walk. Any other exercises that i should do to correct this problem? TIA!

  9. On the right side on the back of my knee it feels like a really tight tendon. It hurts. Pain goes down my shin. It feels like it connects to the top of my fibula and goes up into my hamstring. Is that the bicep femoris or lateral hamstring tendon? I only know the names of them from Google. Lol

  10. Hey! do you have any tips in order to do this at home? we don't have a nice plush seat like that 😉 (also bed is on the floor)

  11. I tore my hamstring a few summers ago but since then I feel spasms on the lateral part of the knee, would this work or is it ITB syndrome

  12. Yeah I just did this release and I can say there is no longer a prominent "guitar string" there anymore and my hamstrings feel nice and relaxed and droopy. I definitely had tight knee flexors such as this biceps femoris (short head) cause I sit all day and I have externally rotated tibias. I can really see it when I bring my foot up to my butt.

  13. I have a snapping/ popping sensation in the outside of my knee when bending past 90 degrees. Doctor said if is the tendons snapping from ITBS. But, it is painless. I can only feel the sensation when I have my hand on the outside of my knee. Could an issue with the biceps femoris be involved?? I've tried strengthening the hips and glutes, no improvement. I have zero pain so I'm at a loss and trying anything now 🙁

  14. Thank you for sharing your expertise in this very informative video. My knee has been injured for 3 months and swelling and pain has gotten worse (eventhough i have not ran or jumped in about 2 months). Finally found out the source…and now have to rehab. Do you have other vidoes that are related to this injury?

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