Forward bends stretch the hamstrings. Perform these seated or standing. Only stretch to the point of slight sensation. If you feel the muscles pulling or strained, you've likely gone too far and risk injury. Hold a hamstring stretch for 20 to 30 seconds; never bounce as this too can make the hamstrings prone to injury.
See Quadriceps (compound movements only) and Gluteus Maximus for basic exercises for Adductor Magnus, Posterior Fibers. Compound Quadriceps exercises can be performed with a wide stance to exercise the Adductors of the Femur.
Semimembranosus is the most medial of the three hamstring muscles. Chronically tight hamstrings are often a contributory factor to lower back pain and knee pain. Origin: Ischial tuberosity. Insertion: Posterior part of the medial condyle of the tibia. Actions: Hip extension. Knee flexion. Internal rotation of the hip when the knee is flexed.
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