Medial Hamstring Bias | Assisted stretch in 3D
Medial Hamstring Bias: supine, medial hamstrings. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Supine · Medial hamstrings
An assisted stretch for the medial hamstrings, observing contact, stabilisation and compensation separately.
Starting position
Set up as for the leg raise, with the leg moved slightly outwards and the toes turned out (hip abduction and external rotation).
Movement phases
1. Support the leg
Set the outward position and direction of the leg.
2. Raise the leg
Raise the leg while keeping this outward direction.
3. Check the response
Check for a stretch on the inner side of the back of the thigh.
4. Lower the leg
Keep supporting the leg as you lower it.
What the trainer checks
Check that the pelvis is not rotating and that the knee is not bending.
Instructor information
Trainer position
Stand on the client's left (the side shown in the 3D) with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.
Contact and support
Support the heel from underneath and place the other hand on the front of the knee.
Stabilisation
Watch that the pelvis does not rotate with the leg.
Compensation
Pelvic rotation, bending of the knee.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Worcestershire Acute Hospitals NHS — Stretching Exercises with Assistance ↗
For helpers: where to support and how to move the shoulder (raising and opening), elbow and wrist, double knee hug, knee rolls, inner thigh, front of the hip lying on the side, front and back of the thigh, and ankle.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
