Page 15 - physix gear e-magazine

The Ultimate Guide To Self-Massage

HAMSTRINGS

• The hamstrings originate on the bottom of the pelvis and
then follow separate paths; the semimembranosus and
semitendinosus attach to the tibia, while the biceps

femoris inserts on the head of the fibula.
Anatomy and • The hamstrings work together to flex the knee and extend
Function
the hip. Semimembranosus and semitendinosus are hip
internal rotators, while biceps femoris is a hip external
rotator.

• The hamstrings can often become scarred or adhered
following strains or repetitive overuse injuries.
Reasons to Treat • Scar tissue and adhesions in the distal hamstring
segments can also produce posterior knee pain.

• Place one foot up on a low bench.

Set-up • Place the Stick along the posterior surface of your thigh
with your palms facing forward.

• From the starting position, roll the Stick up and down the
posterior thigh.
• Roll for 30–60 seconds, and then switch legs.
Performance • To work more on the individual muscles, work more
medially (semimembranosus/semitendinosus) or more
laterally (biceps femoris).

Alternate • None.
Modalities

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