You Need to Do This Stretch (TIGHT Lateral Hamstrings / Biceps Femoris)
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- Опубликовано: 1 окт 2024
- A solid stretch to fix your tight lateral hamstrings. The biceps femoris is a two headed muscle that affects your knee and hip joint. If you get snapping or popping near the outside of your knee, try stretching your biceps femoris.
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ABOUT THIS VIDEO
Learn how to stretch your biceps femoris. The biceps femoris affects the knee joint and hip joint. If you have knee pain or hip pain or have trouble with hip internal rotation, this hamstring stretch will be a big help. With this lateral hamstring stretch, you'll improve hip internal rotation, hip mobility, and knee function.
#hamstringstretch #tighthamstrings #hamstrings #UprightHealth
How does this stretch feel for you? Drop me a comment!👇
I feel this way more in my outer calf than in my biceps fermoris. Does it just mean that it's tighter there? I mean it still feels good, helps with my tibial torsion and I also feel it gives my foot more of an arch, but i really can't feel it in my biceps fermoris
This is great , is there a way to build strength here
It feels amazing! I've been trying different biceps femoris stretches for the past couple of days, none is as easy to do and controllable as this one. I tried the standing pancake stretch while leaning toward each foot - works great, but it is easy to tweak out the lower back and do too much. Your stretch is much better, and I've been doing it on the ground with one leg stretched reaching for the outward side of the foot and the other one slightly arched. It is much more stable and progressive, probably would be better on a bench like in the video but I don't have one. Thanks a lot, you're on point every single video, no idea why you don't already have over 5M subs.
Feels good but I’m tight very much
I let my Bicep Femoris to watch this and it complained like a teenager being asked to clean their room. Also: I've been doing this stretch less effectively than you've shown here. Thanks again Upright Health!
Hey! I just started to watch your videos.
I'm a 25 year old male who is struggling very bad, i have alot of muscle imbalances which causes all kinds of pain and because of this i have been isolating myself alot in the past 3 years because i'm very ashamed how i walk and move..
Most of the clothing i wear looks terrible on me, this is because i lost most of my leg/hip muscles and my knees are caving in pretty bad because of all the instability all over my lower body. I dont feel comfortable in anything else then wearing double sweatpants to mask it, but this also kills me when the weather gets to warm where i live since i dont dare to go outside in shorts or anything
My whole body and joints feel very stiff at the moment and all my muscles feel very tight, also my core, chest & back muscles have become very weak and it is very hard to find the correct things to build this up
I really lost alot of my hope because i have spend a few thousand euros on a few physical therapists and orthopetic shoe soles but neither have helped me and now im out of money.
I'm going to watch alot of your videos and i hope that i will be able to get out of this situation, i need to be functional again and i need to find exercises that i'm able to build up. I hope i can beat this...
Hey brother, I'm in the same boat! I'm 26 and I've been working out since I was in football in middle school but ever since the pandemic I've stopped and started gaming 6-9 hrs a day. Combined with working from home I spend about 15 hours on the computer for the last 3 years. You've described me to the T. My quads and hips are shot and my glutes are almost non existent. I can barely hip hinge and I can't shift my weight to the left side of my body at all (even standing on my left leg doesn't do it). I started walking daily around my neighborhood and doing a 10 minute yoga routine and that's been helping along with Matt and the other's videos.
The most important thing I can tell you is to not give up. I used to poke fun at my parents who are in the same situation telling them "come for a walk with me/ join me for a quick 10 min workout" and they'd tell me they're too tired or they can't move like that. Now I'm in their situation and understand the difficulty. Sadly, they've given up and decided to just live with it and take pain meds bc of what doctors told them but I refuse to let myself get like that, especially at 26. I don't have the enthusiasm to workout as much as I did before because 50% of my workout is warming up and stretching and by the time I'm done with that I'm tired and ready to go home, but things will only get worse if I do nothing, so I'll keep pushing through.
Funny enough, as a kid I believed "stretching and warmups are for other people, I don't need that!" Lo and behold here I am eating those words and incorporating healthier habits into my life. ALSO MAKE SURE YOU STAY ACTIVE. I don't mean run for an hour a day, simple things like air squats, push ups, planks, arm circles, bird dogs, calisthenics, etc. because your body knowing it can move into different ranges of motion is what keeps you able to do so. As they say, if you don't use it you lose it.
If you can't run, walk. If you can't walk, crawl. If you can't crawl, do SOMETHING even if it's just making snow angels on the ground to get your blood circulating and that'll make things better in the long run. Wishing you the best!
I agree with bandit. Do a little everyday. When that gets easy, do a little more. I’m 76 and a few weeks ago I drove 1 1/2 hr to participate in my first Karate workout in some years. I couldn’t believe how inflexible I had become. Now I’m walking my dog in the morning at a brisk pace and then doing a number of resistance exercises with my OYO Portable Gym. I’m also doing some Upright Health stretches along with some traditional Karate stretches. After a week or so doing the OYO Gym, the exercises are getting easier and I’m almost ready to add more resistance. I wish you the best so don’t give up!!
Me too, spent years in total body pain from too much working out combined with a full time job at a computer, not enough free movement or recovery time. Muscle tightness was crushing my bones and joints and forcing my body out of alignment, it kept getting worse. Full stop to workouts. Daily stretches and rest helped but it was slow going. Finally found a masseuse who really understands what myofascial release is and how to do it. Many say they have the training, but it takes a special person to fearlessly seek, find, and steadily work through the layers. It takes patience and persistence. It is not a feel-good massage. Huge difference even after the first treatment. Bodies are made to move!! Dance is great for mobility and flexibility, while working out shortens and tightens muscle fibers, not good! Be kind to your body, practice moving with joy.
@@deborahunderwood4234 I agree with your comment about dance. I took dance lessons for years as a kid and even acted as my mother’s dance partner when she took lessons. Martial Arts can be a big help too. My problem came when my Martial Arts partner died and then I moved from CA to an area of Texas where the nearest Dojo in my organization is an hour and a half away. Dropped for a practice and couldn’t believe how stiff I had become. So now I’m spending more time on the ground stretching and getting up and down. Also doing moderate stretching.
Have you tried barefoot shoes or just barefoot walking? The proper, natural way, I mean. It's been life changing for me. No more imbalances, instability or knee, lower back and neck pain.
Wow man, definitely following this channel. Crazy how different the stretch is just using the opposite hand and creating that slight twist. Using left hand for left leg you feel it all in your calf, using righ hand with left leg you feel it all on the outside where you describe, total game changer thank you!
Slightly bent knee and then slow into it went better for me.. that's quite a stretch.
How long, typically, until you see results of bending all the way to your toes?
what if i only feel the stretch behind my knee and not really up in the hamstring?
Can we do this on the floor?
Wow this stretch is amazing. Im ashamed of how tight my hammies are but Ill make sure to make it better.
I feel this way more in my outer calf than in my biceps fermoris. Does it just mean that it's tighter there? I mean it still feels good, helps with my tibial torsion and I also feel it gives my foot more of an arch, but u really can't feel it in my biceps fermoris
Hey man, pre PA undergrad here. I believe when you have tight muscles in one spot, they tug on the other muscles which can create pain/discomfort. My personal advice to you would be to stretch everything out, EVERYTHING. Sometimes strengthening the muscle can also help. For example, I have a torn labrum so I started doing rotator cuff strengthening exercises and now I have more shoulder mobility than most of my friends who don’t have tears!
any tips on stretching the muscles in your calves? mine are shortened due to me walking in highheel shoes for the bigger part of my life (not anymore though) and i notice myself unconsciously walking on my tiptoes when i am not wearing shoes. i feel like its hindering me from doing stuff like the asian squat or simply trying to touch my toes. its the only part of my body that still feels stiff when i try to do these excercises
all my muscles have always seemed too short for my bones.
Heck yeah, this felt good, right side is super tight, injury side. No accoutrements needed! 🐩✨😁
Started stretching because my tight right hip was my making my lower back wonky. Just like Keyeser Soze said: the internal mobility immediately improves. Before you ask, yes, my right foot is pointed outward while walking usually. It's just magic, I swear.
Just adopted a stray cat 2 months ago. He tries to run out as soon as door opens especially me outside, coming in. 4 wks ago, I dodged for him on the ice and pulled muscles/tendons whatever from my sit bones. I have been doing these stretches or what I can do on bed, unable to do floors. Yep I am 75 and not in good shape. Suggestions? You make me smile young man.
Hello. Wouldn’t it be advisable to perform some release and warm-up prior to performing the stretch. Thanks sir.
Your surf guy’s explanation of breathing is also the explanation in some traditional Martial Arts.
This movement addresses my outer hamstrings but how can I affect my calf as it tightens when on a run walk?
What if stretching doesn't solve anything. Mine are tight to the point they're painful while in the straddle pose or the Happy baby pose.
Thank you so much for this... as a runner my lateral hamstring sometimes pop or gets tight and then it'll go away ... i don't know if I need surgery, but I think it's the way I need to stretch. Stretching is sooooooooo important. Thank you for this!!!
lol i misread your channel name as "uptight health" im like, yea im pretty tight too hahaha :)
man my bicepfemoris is sooo tight tho, i gotta walk around and stretch it too
Support brick is making it harder for me 😆
The ring toe? lol This is such a weird name for the 4th toe. Who wears a ring here?
Matt,HELP : I had left hip replaced and now my right knee snaps when I step forward to walk. Is this the problem? ? I’m 70 years old and in good health and about 100 lbs. no one has figured out why it’s snapping . My right hip has arthritis too but I am committed to fixing this naturally.
If I have injured my Bicep Femorius by over stretching, isn't stretching going to make it worse?
After ACL injury and using harmstring graft in the operation, now i am 5,5 month post op and there in “biceps femoris” feel pain when i want to sit in my heel. Or when i make a deep squat. it is still a little short of full bending, it can't be done because of the pain. what do you recommend, what is most effective?
I use that breathing technique as a firefighter to try and make my air last longer
It works WONDERS for surfing (when your air also needs to last longer)! 😀
Speaking of breathing out fully, I've been doing this with an elliptical machine with great success. However, remembering my youth, I always had problems with side aches, to the point of limiting myself from longer distance running at the time. Now, I have no issues with side aches, and am curious if they are related to improper breathing, and maybe specifically to the buildup of CO2 in the blood, or lungs.
Hi sir I had to accident 11, month before femur bone loos also after bone graft surgery now status walking fracture leg length short around 4 cm still have femur digital plates and screws after removing plate screws can improve length pls let me know thanks 🙏
My right hip rotators are tight. One right leg has become shorter because of that. I feel tightness in back of my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). I don't know what to do. Please help
Every time I watch you stretching, I realise I’m stiff as a glulamb girdle 😂
Using “positive thinking “, I never have to wonder what to do when ever I have a bit of dead-time or getting bored 🖖
My arms are too short, my legs are too long 😆I get about 3/4 (w/ bending my knee) and it stretches my calves instead of the hamstring. Still feels good tho!
Thanks for sharing
What shoes do you wear they look comfortable-Thanks fo all your support I am trying to figure out if I need hip surgery and I am sixty so I am trying to do all the stuff you are doing and it is helpful but as pain is real I have some days when I have to limp all day so it is a hard decision.
CAN YOU RECOMMEND or attach a link to a bench?
Thanks very much...your videos have been extremely helpful go me. Love and peace from Ontario Canada.
Good idea; I'll try.
At the moment I like a standing stretch for this, with the stretched leg out in front at an angle and sitting back and down to activate the stretch.
Are toy pulling your foot to the right rather than back toward your chest?
So if someone's hamstring is on stretch and feels tight you want them to stretch it more?
My mid back almost spammed , lol may need to warm up b4 this
I cant do what u show
Thank you
Thanks, all your clips are good, the recommendation effective ,and I like your sense of humour
This video is so awesome and helpful that I just had to comment!
Brutal!
I use a band to pull myself deeper towards my feet. Still not there yet but slowly getting closer.
The only thing I feel stretching with this exercise is my shin.
May i ask where I can buy the bench you are using in this video?
👍👍👍🇵🇹
Its to tight
🙏
T h a n k Y o u.
👍👍🎯
I definitely get popping
This is good! Thank you!!
I am having this pain from past 1 year. I don't know when I developed this 🥲
You are a godsent
I love your videos and watch them all the time. (Very useful for equestrians!) Today, though, I just want to know where those shoes came from. They're ADORABLE! :)
Here you go: ruclips.net/video/qOLUDIogm0Y/видео.html
@@Uprighthealth Wow! Fantastic! Thank you SO much.
Excellent instruction.
Greaaat
FANTASTIC!
Just tried and even with yoga block I am 12 inches away from my foot 😢
This was very informative. I was just watching the Fix flat feet and fallen arches video and then the stretch for flat feet video. I have a question though, I have a torn post tib tendon that has been repaired a year ago by attaching it to another tendon and they also lengthened my achilles tendon and moved my heal over. 😬 Big surgery and I'm doing well, however, even before the surgery I realized I am very weak and unable to lift my body weight up onto my toes. Another problem is that my other foot is really bad and weak and my post tib is deformed yet not torn on that side so I am trying to exercise and hopefully not have surgery on that foot as well but like in the fix flat feet video one of the key exercises is to be able to go up on my toes. I was hoping maybe that would be a good video to go deeper into the various alternatives, for instance even holding onto the counter or wall does not give me enough help to get up onto my toes in a controlled manner. Not asking for any medical advice, only adding in my background so you have a better understanding of how weak I really am.
Thanks!
Appreciate it!
Thanks
I'm grateful for your support!
Thanks!
Your support is much appreciated!