Semimembranosus Stretch

Semimembranosus Stretch

Semimembranosus

The ‘Hamstring’ muscle group is made up of three posterior thigh muscles. The Semimembranosus is positioned as the deep and medial muscle and is the largest of the group. This muscle suffers from tears and ruptures often due to inadequate stretching and warm-up.

Hamstring StretchStretching

Option 1 ~ ‘The Forward Bend’. Standing, (perform all of these movements in a relaxed way. There is no need to over-reach or force this stretch initially). Keeping the knees ‘locked out’ and the spine flat bend forward at the hips and just relax towards your toes, gently lengthening your hamstrings. To increase the intensity of the stretch, gently contract your quadriceps and reach for your toes or try to place your hands upon the floor.

 

 

 

Hamstring Stretch

Option 2 ~ Standing upright, facing a bench, table or horizontal bar, flex your hip and ‘locking out’ your knee and place this straight leg upon the anchor point. To increase this stretch, lean forward at the hip and reach toward the toes.

Anatomy

Origin ~

  • Ischial tuberosity.

Insertion ~

  • Medial tibial condyle upon the posterior medial aspect.

Actions ~

  • Flexion of the knee and extension of the hip. It also medially rotates the knee (tibial portion) when the knee is flexed.