9. Lie on your side on a treatment table, keeping the hips in neutral perpendicular to the table without aB or aDduction. Flex your ‘top’ knee and grab the ankle; use this flexed knee to answer questions 9A – 9C.
A. What knee musculature is being stretched?
B. Which muscle from your answer to 9A is a two-joint muscle?
C. From the same starting position, what motion would you ADD in order to further stretch the two-joint muscle?
10. Please describe fully how you would strengthen the hamstring muscles while having your partner sitting. Include how you would have them sit, where/how is resistance applied, what verbal instructions you would give your partner etc.
11. Please describe how you would FULLY stretch the hamstring muscle group.
In the described exercise, the knee musculature being stretched primarily includes the muscles of the hamstring group. These muscles consist of the biceps femoris (both long and short heads), semitendinosus, and semimembranosus.
Among the muscles mentioned in 9A, the biceps femoris is a two-joint muscle. It crosses both the hip and knee joints, making it capable of generating movement at both joints.
From the same starting position, to further stretch the biceps femoris (two-joint muscle), you would add hip flexion while maintaining the initial knee flexion. This additional hip flexion would lengthen the muscle across both the hip and knee joints, enhancing the stretch on the biceps femoris.
Starting Position
Have your partner sit on a stable surface, such as a treatment table or chair, with both legs extended and feet resting on the floor.
Instruct your partner to sit up straight, engaging their core muscles.
Hamstring Contraction: Instruct your partner to press the back of their knee into the table or chair while simultaneously lifting their heel off the ground, keeping the knee extended.
Isometric Hold: Encourage your partner to hold the contraction for 5-10 seconds while maintaining normal breathing.
Release and Relax:Instruct your partner to release the contraction and relax the leg muscles.
“Sit up straight and engage your core.”
“Press the back of your knee into the table/chair and lift your heel off the ground.”
“Hold the contraction for 5-10 seconds, then release.”
Perform 2-3 sets of 10-15 repetitions on each leg, gradually increasing the duration of the contraction as your partner’s strength improves.
Starting Position
Have your partner lie on their back on a flat surface, such as a treatment table or the floor.
Instruct your partner to keep one leg extended while flexing the other knee, bringing it towards their chest.
Gently Extend Leg: Gently extend the flexed leg by straightening the knee while keeping the hip joint in neutral.
Stretch Sensation: Your partner should feel a gentle stretch along the back of the thigh (hamstring muscle group).
Hold and Breathe: Encourage your partner to hold the stretch for 15-30 seconds while taking deep breaths.
Switch Sides: Repeat the stretch on the other leg.
Perform 2-3 repetitions on each leg, gradually increasing the duration of the stretch over time.
In conclusion, the described exercises involve stretching and strengthening the hamstring muscles. The hamstring group can be stretched through hip and knee joint movements, and strengthening can be achieved through isometric contractions in a sitting position. Implementing these techniques can contribute to maintaining flexibility and strength in the hamstring muscles.
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