[Applause]
hello massagers today I am bringing you the hamstrings I'm going to show you a little bit
of anatomy physiology some techniques and also how to work the sacr tuberous ligament so let's start
with some of some people that you might want to work on if their hamstrings are tight it's
usually Runners even people that are sedentary because they start shortening and cramping up
some people with plop fasciitis it'll AFF affect the hamstrings you know people with low back pain
it'll affect the hamstrings especially because the sacr turial ligament attaches at you know
connects with the um with the hamstrings right here at the is skill tuberosity so let's start
with that so this is the iscil tuberosity that's your isum that's the bone that you sit on and the
sacr tuberous ligament it's originates from the sacrum sacrum and the ilium and it goes
down and it inserts right here and this is also the origin of the hamstrings so you can see how
it's connected so if the hamstrings are really tight they're going to pull on that low back so
it's very important that you also work the sacr tuberous ligament so let's start with the biceps
femoris biceps femoris means it has two heads the origin of the long head is that the iscal
tuberosity and comes down and it inserts at the head of the fibula the fibula is your lateral leg
bone and the short head originates in the linear aspra right here of the femur and it also inserts
at the head of the fibula and then you have the semimembranosus which is the green green
one originating at the ISC tuberosity 2 and then it comes down and it it's pretty wide it
inserts at the posterior cile of the of the tibia fibulas on the lateral side tibia is on the medial
side that's your shin bone and then you have your semitendinosis semitendinosis is the one with the
longest tendon of the three also originates at the iscal tuberosity comes down that's the pink one
and inserts has has a long tendon and it inserts at the pest anserinus which is on the tibial side
the PES an serinus is where three main muscles insert the gillus which is one of the um adductors
the sorus and the semitendinosis so you have three muscles that insert right here so you want to make
sure and work this out gently circular motion but that's the anatomy of the hamstrings so let's
start after you've warmed it up you know you want to do your Petra and you want to do your eage you
know and you want to start sometimes with a little lighter you know the pin and stretch and the um
some of the movements that I want to show you is like this is a really good one you this will
be a passive action so she's not gonna do anything I'm GNA do the movement you get your soft fist you
hold with your left hand and then with your right hand you make a soft Fist and then just Glide up
all the way up to the iscale tuberosity you might want to tuck in this thumb so that you're not
doing this so you want to tuck in the thumb like this or like this make a soft fist you know and go
ahead and flex and bend the knee as you go up and like I said unfortunately I'm not able to do this
with oil cuz it'll smear everything but you get the idea and I'm using my legs and pushing with
my legs up and down right now I'm on the lateral side cu the lateral side is the rectus I mean the
biceps femoris is on the lateral side so you might want to go up a few times you know with a biceps
femoris is and then if you want to go a little bit more medial you get the semimembranosus and
the semitendinosis so you want to just do this a passive movement she's not using any any of her
muscles I'm just trying to get them to relax a little bit and you might want to with your
knuckles just kind of you know work on the origins there not using too much pressure but a little bit
of pressure to work on the origins because a lot of times that's where they have trigger points now
I'm going to do an active motion where she's going to offer resistance she's going to push against my
left hand and I'm going to do a pin and stretch so I'm going to pin the the the origin so she's going
to push against my leg so push push push push push okay then relax then you move down one inch and
push push pin and stretch and then relax and then go down again an inch push push push okay so I'm
engaging the muscles first passively then actively so you can get them to you know to activate
so push again and this is a pin like a pin and stretch push against my leg against my leg against
my hand and just move down and push against there you go and all the way down to the insertion of
the bicep foror and then you do the same thing more IM medially push against my hand there you
go more IM medially against my hand she push es so I can pin and stretch okay the these are more
medial the biceps of morus is more lateral so you continue down you know until you you do you finish
all the way down another one that I like to do while I'm showing this technique is you're going
to hold again their ankle with your left leg and this is what I'm going to do I'm going to go cross
fiber remember a lot of times the muscles just with a fascia it's like glue and it connects them
so I want to go cross fiber and try to separate some of this muscles so this is what I'm going
to do is I'm going to I'm going to sink down you know and I'm just going to get really short here
on the table and move back and forth cross fiber all the way up and down while I am moving with my
left hand so I'm pulling and then pushing pulling towards me and then going medially with my hand
I'm going medial and lateral going cross fiber all the way up you know and I can do this fast
or slow you know but I want to want to make sure the knee is in but you can move the leg in and
out in leg out so while the leg is going in you're pushing you're pulling laterally and then when you
the leg is going out you're pushing medially so this is really separating the fibers here of the
hamstrings and this is like I said you want to activate some of those muscles so now another
one that you can do is I like to do the piggyback fingers where I just Glide all
the way up you know you want to treat the insert insertions very slowly very gently
cuz a lot of times these are very sore so you can and you can also do you know some
Petra here and also lift and separate the fibers here you can lift and separate the
fibers you want to do some cross friction especially at the is skill tuberosity where
all the origins are you can do some cross friction here separating the fibers so this
is just a little bit more specific work remember you don't put pressure on the um poo teal and also
you can do some circular motions here all the way like finding if they okay push against my
leg against my forearm like push against my forarm okay okay when she's doing that okay
relax I can tell the edges because she's engaging the biceps femoris and the the semitendinosis and
membran nois so I can tell where the edge of it is cuz the the adductors are right here the
adductors connect right here and this would be the vastus lateralis and the ilot tibial
band on the lateral side so you want to go up treating and this is a good way to find trigger
points you know you can find what the tension of the muscle is so let me see there's another
technique I wanted to show you so let me see one two three oh another one is and I have the sheet
pulled in all the way up over here so this is another one where you can get the leg off the
table and I'm going to push with my knee my left knee while I can go you know and work you know
so I can go the soft fist while I'm pushing with my knee up her you know just engaging
the hamstrings but this is what I'm doing with my leg I'm pushing right here so I can do that but
I also like to do while I'm doing that you know just pushing up all the way up treating treating
the the hamstring or I can do it just with one you know one long stroke and then with this
one so this is another technique that you can use like to get the leg off the table
one of my favorite techniques and I I've shed this in other videos is when you do the I call
this the Frog style you bend their knee and it comes up and you pull the sheet at the same time
and the client can hold the sheet if they want to feel better but this really exposes the es skill
tuberosity and you can go cross fi right here this is a great way to go cross fiber and just
really work the hamstrings and you can go to the other side of the table too and do it from that
side um so this is another way that you can do the ocean waves right here just go cross fiber
this is an excellent way to treat the hamstrings right here and I'm going to go around and show
you how to treat from the contralateral but this is an excellent way to really relax the
muscles and I'm working I'm pushing now opposite here of the iscal tuberosity trying to release
the sacr tuous ligament and you can work over the sheet also you don't have to expose if if
your client doesn't feel comfortable you can work over the sheet but as you can see the sacr tuberos
ligament you know it it actually originates from the IL so all of this is a sacrotuberous ligament
and if this is tight it's going to pull on the low back a lot of people think that they have
low back paint coming from the lumbar area but it could also be coming from your you know from
your hamstrings so you want to make sure and do uh you know all the way across from work
the is skill tuberosity you can do some Palmer compressions here just to release that sacr tual
ligament and you can do some pin and stretch here where I'm pulling back with my left hand
and then pushing forward or I can pin I can pin the sacr tuberous ligament with my left
hand and then just push with my right hand and again from this side you can work the
hamstrings so there's different ways you can go Contra lateral same side of the
table and I think for and like I said at the end you know you want to go back and do some
more specific work the trigger points are usually here and they refer down even to the back of the
knee some people you know people have pain in the knee and it could be coming from the hamstring so
you want to make sure and treat the bellies the origins and if the you know if you need
to hold the trigger point for you know up to 30 to 90 seconds and have them breathe while you do
that and just at the end make sure you always make them feel good you know do some some nerve
ending strokes and help them relax because this is intense work especially for people I've seen
the this a lot in cyclist you know people that uh cycle soccer players and also people that
are sedentary people that have knee pain um heel pain back pain so make sure you treat the
hamstrings the the uh quads and the adductors check out those other videos now I'm going to
show you the Supine position okay so now she's in the Supine position and from here you can
actually treat remember this is the tibial side the uh semitendinosis attaches right here on the
medial condil of the uh tibia and then the biceps femoris inserts at the head of the fibula so you
want to go ahead and treat this you know gently and carefully because sometimes these are very
tender and sore right here work all the way even around the knee while you're here now that I don't
have drawings I can use some oil so this will make a difference with some of the techniques so while
I am here this is one of the things I like to do is I put my fingers both my hands underneath and
I'm pulling up and just letting the weight of her leg so I'm working the hamstrings I'm going
to the middle medial part of the leg and just separating those fibers from the Supine position
makes a difference when you're using the oil I couldn't use it on the other side because of
the drawings but with this so this is all I'm doing is just going to the middle and
pulling up just pulling up separating those fibers and if you feel any like any tightness
right here in the middle of her biceps femoris and semimembranosus I can feel some tightness
there I can hold even that trigger point with my fingertips remember no Nails just the finger pads
you can hold it there because I can feel the tightness right there and I just squat down a
little bit more here and hold that because the weight of her leg is putting pressure
on that trigger point itself so again this is another technique that you can use in the Supine
position you can do some friction right here at the insertions now
another technique that you can do is you can lift up I'm tucking the sheet
in right there put their leg on your shoulder and I'm going to come down the
hamstrings I could do circular motions here with my
knuckles I can kind of use my Knuckles here to kind of pin them both against each other and come
down I can do one hand at a time and I can use my
forearm I can go
laterally or I can go medially and you can go all the way down to relax your leg
there you go she was fighting me so you can go all the way down to the is skill
tuberosity you always want to assist the leg when you bring it back down you never want to
let it flop but like I said now you've got techniques from the prone position
from the Supine position and you can also turn them sideline if you'd like but this
is uh the video for the hamstrings make sure you check out the the adductors and the quads
we've done the other two already so make sure you like that you share that you leave
me a comment and uh let me know how you like these videos and what would you like to see