#8 - Biceps Femoris PIR / SS / CRS
Purpose:
To improve flexibility and range of motion in your hamstring (bicep femoris). Also, decrease pain related to stiffness/tightness in the muscle.
Where to Feel it:
In your hamstring, the family of four muscles at the back of the upper leg.
Description:
Lie on your back with one leg extended and hug the other knee into your chest. Wrap a strap around your ankle.
To Start and for Self-Stretch:
Gently pull the strap towards your body until you feel a mild stretch.
For PIR:
While holding start position, inhale and gently press your leg into the strap, away from your body. (Hold the thigh close and the strap tight so that the leg will not actually move.) On exhalation, relax the leg and allow the leg to come closer to your body, increasing the stretch as your leg relaxes. Start from that new point of gentle stretch, and repeat the process several more times.
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS
