STEP 1: How to Locate the Semitendinosus Trigger Point #One
The Semitendinosus is one of the three muscles that forms the hamstring group of muscles in your thigh. It arises from the hip bone and attaches to the tibia in your lower leg. It has a very long tendon, indicated by the word in its name. This muscle helps in flexing the knee joint and in extending the hip joint when you’re standing still. To locate the muscle, bend down as if to sit on a chair. You’ll feel a taut tendon on the back of your thigh, to the inside. Follow the tendon up; that is your Semitendinosus muscle.
STEP 2: How to Self-Release the Semitendinosus Trigger Point # One
To self-release the Semitendinosus, you will need a ball and an elevated sitting surface. The surface should be high enough for your feet to be off the ground. Locate the muscle on the inside back of the thigh and place the ball below the location as shown in the previous video. Since there is no weight distribution on the ground, the entire weight falls on the ball causing a more effective self-release. Hold for 30 seconds and release.
STEP 3: How to Stretch the SemitendinosusTrigger Point # One
To stretch the Semitendinosus, you will need a doorway or a piece of heavy furniture. Lie down on the ground and lift the leg you want to stretch so it rests on the wall or furniture. Keep your groin as comfortably close to the edge of the doorway or furniture as possible. Make sure your hips and your other knee are in contact with the ground. Ensure the leg you are stretching is straight. If the stretch is too intense move your hips away from the doorway or furniture until comfort returns. You will feel the stretch in the back of your thigh. If you’re feeling it more towards the outside, slightly rotate your leg so your foot faces outward. This time you will feel it on the inside back of your thigh, where the Semitendinosus is located. Hold for about 30 seconds and release. Remember to stretch the other leg as well.