tailieunhanh - Ebook The anatomy of stretching (2nd edition): Part 2

(BQ) Part 2 book "The anatomy of stretching" presents the following contents: Hamstrings, adductors, upper calves, lower calves and achilles tendon, shins, ankles, feet and toes. Invite you to consult. | Hamstrings The hamstrings are a large group of three separate muscles located in the posterior rear of the thigh. They originate from the bottom of the hip bone and extend to below the knee and work together to extend the hip and flex the knee they correspond to the flexors of the elbow in the upper limb. During running the hamstrings slow down the leg at the end of its forward swing and prevent the trunk from flexing at the hip joint. The three muscles are from medial to lateral semimembranosus semitendinosus and biceps femoris. Biceps femoris is usually the largest hamstring and has two heads the long and short the long head crosses the hip joint to work it. Semitendinosus and semimembranosus are completely synergistic meaning they both do the exact same actions. Sciatic nerve Quadratic íemorĩs Biceps femoris long head Semitendinosus Semimembranosus Tibial nerve Common peroneal nerve Sports that benefit from these hamstring stretches include basketball and netball cycling hiking backpacking mountaineering and orienteering ice hockey and field hockey ice-skating rollerskating and inline skating martial arts running track and cross-country running sports like soccer American football gridiron and rugby snow skiing and water skiing surfing walking and race walking wrestling. G01 SITTING REACH FORWARD HAMSTRING STRETCH Posterior view. Semitendínosus Biceps fennoris long head Biceps fennoris short head Gastrocnemius lateral head Semimembranosus Gastrocnemius medial head Technique Sit with both legs straight out in front and keep your toes pointing straight up. Make sure your back is straight and then reach forward towards your toes. Muscles being stretched Primary muscles Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscle Gastrocnemius. Sports that benefit from this .