Post-Isometric Relaxation (PIR): Hamstrings - Stretching into Hip Flexion
Two types of pre-contraction stretching.
Post-Isometric Relaxation (PIR)
Post-Facilitation Stretch (PFS)
Post-Isometric Relaxation (PIR): Hamstrings. Stretching into Hip Flexion.
Patient supine. Knees in extension. Heels on table.
Stand on side of table. Grip patient’s distal posterior lower leg.
Gently place hand on patient’s proximal anterior thigh.
Instruct patient to inform you when a mild stretch is felt.
Ask patient to exhale. Slowly passively raise entire leg into hip flexion.
Achieve a mild comfortable stretch.
Depending on patient’s height and flexibility, you may place your shoulder under patient’s posterior lower leg.
Ask patient to inhale and hold breath. Instruct patient to push against shoulder or hands with a minimal contraction of twenty-five percent or less of the hamstrings.
Hold isometric contraction for ten seconds.
Immediately after isometric contraction, lightly increase stretch while patient exhales.
Repeat for three to five repetitions.
Slowly lower leg to table.
Post-Isometric Relaxation (PIR): Hamstrings. Stretching into Knee Extension
Patient supine. Knees in extension. Heels on table.
Stand on side of table. Grip patient’s thigh.
Gently perform passive hip flexion to ninety degrees.
Gently place one hand on patient’s proximal anterior thigh.
With opposite hand gently grasp patient’s posterior lower leg.
Depending on patient’s height and flexibility, you may place your shoulder under patient’s posterior lower leg and place both hands on patient’s distal anterior thigh.
Instruct patient to inform you when a mild stretch is felt.
Ask patient to exhale. Slowly passively raise lower leg into knee extension.
Achieve a mild comfortable stretch in hamstrings.
Ask patient to inhale and hold breath. Instruct patient to push against shoulder or hands with a minimal contraction of twenty-five percent or less of the hamstrings.
Hold isometric contraction for ten seconds.
Immediately after isometric contraction, lightly increase stretch while patient exhales.
Repeat for three to five repetitions.
Slowly lower leg to table.
Hamstrings
Semimembranosus: Most Medial.
Origin: Ischial Tuberosity.
Insertion: Medial Condyle of the Tibia.
Innervation: Tibial Nerve: Branch of Sciatic Nerve. (L5, S1 and S2)
Concentric Actions:
1) Hip extension.
2) Knee flexion.
3) Medial rotation of tibia when knee is flexed.
4) Medial rotation of thigh when hip is extended.
Semitendinosus
Origin: Ischial Tuberosity
Insertion: Pes Anserine
Innervation: Tibial Nerve. Branch of Sciatic Nerve. (L5, S1 and S2)
Concentric Actions:
1) Hip extension.
2) Knee flexion.
3) Medial rotation of tibia when knee is flexed.
4) Medial rotation of thigh when hip is extended.
Biceps Femoris: Long Head
Origin: Ischial Tuberosity
Insertion: Fibular Head
Innervation: Tibial Nerve: Branch of Sciatic Nerve. (L5, S1 and S2)
Concentric Actions:
1) Hip extension.
2) Knee flexion.
3) Lateral rotation of tibia when knee is flexed.
Biceps Femoris: Short Head
Origin: Linea Aspera of the Femur
Insertion: Joins with the long head and inserts into Fibular Head
Innervation: Common Fibular Nerve. Branch of Sciatic Nerve. (L4, L5, S1 and S2)
Concentric Actions:
1) Knee flexion.
2) Lateral rotation of tibia when knee is flexed.
***Disclaimer: Viewing this video does not take the place of receiving proper training in medical profession or proper stretching technique. Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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