Stretching of the hamstrings (stretched legs)
Hamstring muscles are a muscle group in the thigh that allows for hip extension and knee flexion. This group consists of polyarticular muscles that extend from the hip to the back of the tibia and fibula (fibula). These muscles correspond to the muscles of the posterior thigh compartment.
This group consists of three muscles:
femoral biceps muscle (long portion);
Technical sheet on stretching the ischios-leg (stretched legs):
Lie on your back, legs in hooks ( feet on the ground with knees bent), you will stretch one leg vertically. Make sure you stretch it as much as possible, but if you are stiff leg ischios, you won’t be able to do it. In this case, stay slightly bent at the knee. Then place your hands on the calf or back of the knee, make sure you are a flex foot.
To do a good stretch, you will have to respect these rules:
Remember to breathe continuously ( Deep breathing cycle of inhalation and exhalation)
Never block your breathing when stretching.
Do your stretching for at least 30 seconds
Stretching will always be done gradually. So that your muscles can get used to this type of work.
Main muscles: The three muscles of the hamstrings
Role of ischios – Leggings :
The main function of hamstring muscles is to bend the knee and extend the femur with the coxal bone as the fixed point.
The femoral biceps muscle allows the leg to flex and the bent leg to rotate laterally. Its longest part participates in the extension of the thigh.
The semi-tendinous muscle allows the leg to flex, and when the leg is flexed, it is a medial rotator of the leg and thigh extender.
The functions of the semitendinosus muscle are identical but it also has the capacity to tension the joint capsule through the oblique popliteal ligament. Finally, it allows the knee to rotate internally and causes the pelvis to retrovert if the lower limb is fixed.
Hamstring muscles allow you to walk, run and jump. Coordination of all muscles, tendons and joints of the lower limbs is necessary to achieve this movement.
Possible pathology of hamstrings:
Damage to the hamstring muscles (elongation or tearing, i. e., breakdown) is the most frequent muscle injury in athletes. Contact, running and jumping sports, but also football and rugby, are the main culprits.
Often favoured by insufficient heating, the injury occurs when the knee stretches and the muscle is contracted.
The rupture of the tendon in its upper part is possible but exceptional.