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Transcript

00:00hey everyone today I've got a video for you on the hamstrings and I'm gonna talk a lot about

00:12the ways to work the hamstrings at the origin at the insertion how to think about these really

00:19commonly tight muscles that can cause a lot of back pain a lot of knee pain and even some foot

00:26pain so I want to address different ways to work the hamstrings and give you some tips and tricks

00:31about how to work the hamstrings maybe differently than you have in the past to start off with here

00:37I'm just doing some basic warm-up strokes but instead of the usual I'm using my right thumb

00:45to sink in a little deeper and more specifically and using my left hand to support that thumb and

00:50that just helps me change it up a little bit get a feel for what's going on in the hamstrings a

00:54little differently here I'm using both of my soft fists but I'm taking one of my thumbs and wrapping

01:01it in the other hand so that I have a nice clean powerful stroke all the way through these muscles

01:06can be really ropey and are very commonly unbelievably tight so finding a good way to get some power and

01:14some depth in there is always going to be helpful another really great basic start working the

01:30hamstrings is to focus on the connective tissue that crosses over the popliteal crease so sinking

01:36deeply into the hamstrings with one hand pushing up towards the hip and pulling down across the gastrocs

01:42really stretching out all of that connective tissue next I'm going to pull my clients leg off the table

01:50to the side so that I'm really extending the knee and dorsiflexing the foot and I'm doing this with

01:55my knee so that the extension that comes all the way from the ischial tuberosity and bleeds down to the

02:03toes can then be accessed and stretched in a way that is not always common and often gets skipped with

02:10massage here I've got a different perspective of the same technique and I'm pushing the foot up with

02:22my knee and then using that length to really stretch out the hamstrings and all the connective tissue around

02:28it and I think what's important to note here is that when someone either has plantar fasciitis or an

02:34Achilles tendon tear it can really play a role in how the hamstrings perform so I want to undress the

02:42entirety of the back of the leg and that plays a really big role on how the hamstrings can perform

02:47with my clients leg back up on the table I want to pay some extra attention to the insertion points

03:04for the hamstrings the stringy tendons of the semi tendinosis and the semi membranosis which I

03:10affectionately refer to as the semi sisters come on the medial side of the knee and then the biceps

03:16femoris come around on the lateral side of the knee and so I just warm them up first and then I sink in

03:22with my fingers and make sure that I'm really paying attention to how they move and how they react to my

03:32work and then check in about how this is feeling with my client oftentimes just the attention to this

03:39area can feel so good to a client with tight hamstrings and in a shocking turn of events I've got my client in

03:55the figure four position again I love this position and I will include the link to how to get your client

04:02in this position in the comments below I love it for the hamstrings because it can bring the leg into

04:08positions that I can manipulate both the origin and the insertion stretching it out and softening it so

04:16here as I bring the lower leg off the table I'm extending the knee and really lengthening out the

04:20hamstrings in a way that I can't do if the leg just stays on the table so as I really bring that knee into

04:26extension and I slide up the hamstrings all the way to the ischial tuberosity I'm getting a deeper stretch

04:32and some new length into this tight muscle on a side note most hamstring injuries occur closer to

04:39the origin but can occur either from over stretching or from fast activation like sprinting so they come

04:46in many different versions and have many different causes but hamstring injuries never feel good

04:51reason number two thousand fifty four that I love the figure four position is because it gives me

05:01amazing access to the ischial tuberosity which is the source of not just the origin of the hamstrings

05:07but also the attachment site for so many hip muscles and has a way of being stuck in this tug of war this

05:15push and pull between the glutes and the deeper glute muscles and the hamstrings themselves

05:21with this technique I've got one hand on the ischial tuberosity and the other hand sinking through

05:27the TFL at the front close to the ASIS and I'm really just shaking the hip and what this does is starts

05:35to loosen up the attachment sites and gives the hip this three-dimensional feeling and recognizes the

05:42attachments and the connection it has to itself and all of its surrounding body parts

05:48focusing more specifically on the hamstrings and the origin I'm sinking in here and applying a deep

05:57friction so I've found the ischial tuberosity and sinking just inferior to that really frictioning through

06:04and then once I feel like it's starting to loosen up I want to encourage crowding that tissue towards that

06:11actual bony landmark so that it can start to heal itself and it can start to move in a way that is

06:18a lot healthier after I've done that kind of specific work I like to come down the leg and just shake out

06:25the hamstrings and the quads everything surrounding the femur and give it some connection and give it

06:30some movement give it some vibration this is a really good sports technique but I like to apply it here as

06:36well for clients who can't go into the figure four position or just don't like it working the origin of

06:44the hamstrings can easily be done with the client prone or in sideline which I have coming up in a

06:49future video keep your eye out for it but really you just want to focus on sinking down into the origin

06:57and pulling the hip up a little bit as you work and what this does is it shifts the way that the bones pull

07:05up on that origin on that thick tendon and as you're sinking down into the tendon itself it can

07:12shift and move and disconnect from any adhesions and start to allow for fluidity from any past injuries

07:21any tension anything that might be going on I'm showing alternating perspectives of working from one

07:27side of the table or the opposite just to offer you alternating ideas about how to work moving

07:39down to the insertion I'm using my clients prone position to offer a pin and stretch I love this

07:45technique I use it a lot and I think it's super easy to do here and super effective so as I bend the

07:52knee and bringing the ankle up I'm sinking into the biceps femoris here in this picture and sliding up

07:58as I extend the knee down letting the foot drop down to the table and this is a really great way to

08:03isolate the biceps femoris if you happen to know that that's where the injury lies or the tension lies

08:09sometimes lateral knee pain is mistaken for IT band stuff but sometimes it's actually the biceps

08:16femoris so you want to pay attention to that of course you might want to focus where you find

08:23the most tension or where your client is complaining the most pain is but don't forget the opposite side

08:28so same technique on the medial side here just as effective and definitely plays a role in that tug

08:34of war on the knee both medial and lateral in an effort to address the fact that these muscles medially

08:42and laterally rotate the flex knee I want to sink in with my client supine bolster under their knee so

08:49the knee is slightly flexed sinking in with my hands into those attachment sites into those insertion

08:54points and I'm gonna have my client medially and laterally rotate the tibia just a little bit as I sink

09:03in and I have them repeat that action I can feel those tendons popping out and flexing underneath my

09:10fingertips not my thumbs but my fingertips and I'm sinking in as my client performs this action and

09:16as they relax I sink in even more create a little friction and loosen up that attachment site and allow

09:24it to move a little bit better flexing the hip can often address the hamstrings in a way that can't be

09:38done while your client is prone so with my client supine and lift their leg up rest their lower leg

09:44on my shoulder and as I push their knee towards their chest I'm sliding down towards the ischial

09:50tuberosity and I'm creating a lot of stretch and a lot of length with this technique it's a little bit

09:58tricky but you want to make sure that you are sinking in either with a soft fist or an elbow and as you push

10:05the knee up slide down towards the hip and what you're doing in effect here is crowding that tissue

10:10down towards the posterior pelvis as you give it a stretch so you're allowing it to move more and

10:17retraining it how to move in a healthy way creating even more movement I can do this either passively

10:24or actively here I'm actively asking my client to extend their knee so this is obviously going to stretch

10:30those hamstrings out even more and as I push down not only is it giving the hip more tissue and more

10:37fabric with which to move but it's also stretching out the insertion point and giving the knee a reminder

10:44on how to allow the hip to move a little bit better for clients who may not have the flexibility that my

10:57model here does keep their leg down have them grab the sheet so they can feel like they are in charge

11:03of their own comfort level and just lift their knee a little bit I'm down on my knees here I've got her

11:09lower leg on my shoulder again and instead of these drastic movements in the hip and knee I'm merely

11:16pushing in towards the issue of tuberosity slightly lifting the leg off the table and if I want to at

11:22this point I can then have them extend their knee up and lower their knee down offering some deep

11:29compression and reminding these hamstrings how to move how to create flow and how to allow the rest of

11:37the leg and the hip and eventually the whole body to move fluidly thank you guys so much for watching

12:02and if you haven't already please subscribe and please pass this on tell your friends tell your

12:08colleagues tell your massage therapist I would totally appreciate it I've got more tricks and tips

12:14to come so pass it on thanks

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