4. Long thigh muscles by Neil keleher

4. Long thigh muscles

for better knee and hip bone stability
The long thigh muscles include:
  • sartorius
  • tensor fascia latae
  • gracilis
  • semitendinosus
  • semimembranosus
  • biceps femoris
  • superficial gluteus maximus

Allowing the pelvic floor muscles to relax

The long thigh muscles all attach to prominent corner points of the hip bone. Assuming the lower leg bones are anchored, the long thigh muscles can be used to stabilize and control the hip bone.
If you have an overly tight pelvic floor, one way to work around that is to stabilize the lower leg bones and use the long thigh muscles to stabilize the hip bone. This means that muscles that work on the SI joints (including the pelvic floor muscles) have a stable foundation, the hip bone, from which to work effectively.

Better knee and foot function

The long thigh muscles attach to the inside and outside of the shin bones. 

(To be more specific, there are muscles that attach to both the inside and outsides of the tibia. As well, there are muscles that attach to the fibula which is attached to the outside of the tibia.)

Working from a stabilized hip bone, these muscles can rotate the lower leg bone relative to the femur and hip bone. They can also stabilize the lower leg bones relative to the hip bone.

This can lead to better knee function because the lower leg bones are stable. 

It can also lead to better foot control since it anchors the foot muscles that originate at the lower leg bones. 

If you have collapsed arches or weak ankles, learning to feel and control your long thigh muscles can help. (One proviso is that it can also help to learn to feel and control the muscles that work on the feet and ankles.)

Differentiate shin between shin rotation generated by foot muscles and by long thigh muscles

You can use these muscles to control shin rotation. You can also use them to control your hip bone. This course provides exercises for both as well as showing you how to differentiate between shin rotation caused by the foot muscles and shin rotation caused by the long hip muscles.

Improve hip bone control, Work towards alleviating lower back pain

Since all the long hip muscles attach to corner points of the hip bone, a large part of this course includes improving your ability to feel and control your hip bones. 

A possible side benefit of this is that it may help you work towards relieving lower back pain. That's because many of the muscles that work on or cross the lower back are attached to the hip bones. So, if you learn to feel and control (and stabilize) your hip bones, you can then better provide a stable anchor for these "lower back muscles".
Another option for stabilizing the hip bone is to use the deep hip muscles to stabilize the hip joint. In other words, stabilize the connection between the femur and the hip bone. 

Work towards the splits

Although you don't have to do the splits (either side splits or front to back splits), this course does show you how you can use long thigh muscle control to help you work towards splits. 
This isn't a guaranteed technique to work towards splits. Rather, it is part of an array of techniques that you can use to help you work towards splits. 
The nice thing about muscle control techniques in general is that they give you something clear and actionable that you can focus on while working on improving your flexibility. 

What's included?

Video Icon 69 videos Text Icon 4 text files

Contents

Welcome
Navigation, number of videos per day, number of reps etc
Introduction
About the long hip muscles
One big advantage of Long Hip Muscle control
Course Overview
0a a quick intro part 1
Hips and Pelvis 0 Introduction.mp4
2 mins
Hips and Pelvis 1a Tailbone and Pubic Bone.mp4
3 mins
Hips and Pelvis 1b Leg Lifts Led with Pelvis.mp4
4 mins
Hips and Pelvis 1c Learning to Feel Pelvic Landmarks.mp4
5 mins
Hips and Pelvis 1d Using Pelvic Landmarks For Stability.mp4
6 mins
Hips and Pelvis 1e Front Triangle 1.mp4
4 mins
Hips and Pelvis 1f Front Triangle 2.mp4
4 mins
Hips and Pelvis 1g Chair Pose.mp4
2 mins
Hips and Pelvis 1h Forward Bend and Notes.mp4
3 mins
0b a quick intro part 2
Hips and Pelvis 2a Stability Vs Moving.mp4
6 mins
Hips and Pelvis 2b ASICs and Sitting Bones.mp4
3 mins
Hips and Pelvis 2c Front Triangle.mp4
3 mins
Hips and Pelvis 2d Chair Pose and Standing Forward Bend.mp4
3 mins
Hips and Pelvis 2e Low Lunge.mp4
4 mins
Hips and Pelvis 2f Half Split.mp4
4 mins
Hips and Pelvis 2g Kneeling and Slow and Smooth Transitions.mp4
2 mins
Hips and Pelvis 2h Working Towards Front Splits.mp4
6 mins
Hips and Pelvis 2i Pigeon.mp4
4 mins
Hips and Pelvis 2j Seated Forward Bend and Wrap.mp4
5 mins
1a Foot control (shin rotation via foot muscles)
0 4 0 0a 0 Shin Rotation Basics.mp4
2 mins
0 4 0 0a 1 Shin Rotations with Forefoot Focus.mp4
1 min
0 4 0 0b Shin Rotations with Foot Awareness.mp4
2 mins
0 4 0 0c Shin Rotations with Straight Knees.mp4
1 min
1b Shin rotation control
0 4 0 1a L Hip Shin Rotations Straight Knees.mp4
2 mins
0 4 0 1b L Hip Shin Rotations Outer Inner.mp4
2 mins
0 4 0 1c L Hip Shin Rotations Foot Note.mp4
1 min
1c Resisted shin rotations
0 4 0 1d L Hip Resisted Shin Rotations.mp4
2 mins
0 4 0 1e L Hip Bent Knee Resisted Shin Rotations.mp4
3 mins
0 4 0 2 feeling the long hip muscles during resisted shin rotations.mp4
2 mins
2 Why practice foot and shin rotation control?
0 4 a0 why practice shin rotation and foot control.mp4
3 mins
0 4 a1 1 basic hip bone movement practice.mp4
4 mins
0 4 a1 2 basic hip movement adjustments.mp4
2 mins
0 4 a1 3 basic hip movements and attenuating discomfort.mp4
1 min
3a Hip bone reference points
0 4a Hip bone references 1 sacrum.mp4
1 min
0 4a Hip bone references 2 sacrum.mp4
1 min
sy-PE 3b 01 0 Hip Bone References, Pubic Bone.mp4
2 mins
sy-PE 3b 01 1 Hip Bone References, ASICs.mp4
2 mins
sy-PE 3b 01 2 Hip Bone References, Sitting Bones.mp4
2 mins
sy-PE 3b 01 3 Hip Bone References, PSIC.mp4
2 mins
3b Directed movements of hip bone reference points (Optional)
0 4b 01 moving hip bones relative to knees intro.mp4
1 min
0 4b 02 moving hip bones relative to knees.mp4
2 mins
0 4b 03 hip bone to knee single leg intro.mp4
1 min
0 4b 04 hip bone to knee single leg ASIC.mp4
2 mins
0 4b 05 hip bone to knee single leg PSIC.mp4
1 min
0 4b 06 hip bone to knee single leg Pubic bone.mp4
1 min
0 4b 07 hip bone to knee single leg sitting bone.mp4
2 mins
0 4b 08 hip bone to knee single leg knee straight.mp4
2 mins
3c Pairing hip bone reference points
0 4b 09 hip bone to knee paired references intro.mp4
1 min
0 4b 10 hip bone to knee single leg hip crest and bottom edge.mp4
2 mins
0 4b 11 hip bone to knee single leg front points and back points.mp4
2 mins
4 Long hip muscle activation, front of hip bone
0 4c 1 resisted pulling intro.mp4
1 min
0 4c 2 resisted pulling ASIC.mp4
2 mins
0 4c 3 resisted pulling Pubic bone.mp4
1 min
0 4c 4 resisted pulling pubic bone note.mp4
1 min
4 Long hip muscle activation, back of hip bone
0 4c 5 resisted pulling sitting bone.mp4
2 mins
0 4c 6 resisted pulling PSIC.mp4
2 mins
0 4c 7 resisted pulling notes.mp4
1 min
4 Long Hip muscle activation straight leg
0 4d 1 resisted pulling straight leg.mp4
3 mins
0 4d 2 resisted pulling note on congruency.mp4
1 min
5a Long hip muscle activation practice, front and back of the thighs
0 4d 3 resisted pulling pyramid pose.mp4
4 mins
0 4d 4 resisted pulling and fixing problems.mp4
3 mins
0 4d 5 resisted pulling in lunge back of the thigh.mp4
2 mins
0 4d 6 resisted pulling in lunge note.mp4
1 min
0 4d 7 resisted pulling in lunge front of the thigh.mp4
1 min
6 Hip bone movement practices while standing on one leg
sy-PE 3a 01 2 Single Leg Pelvic Front and Back Tilting.mp4
2 mins
sy-PE 3a 02 1 Single Leg Lateral Rotation.mp4
3 mins
sy-PE 3a 02 2a Single Leg Lateral Tilting asic psic.mp4
2 mins
sy-PE 3a 02 2b single leg lat tilt pubic bone sitting bone.mp4
2 mins
End notes: centration, centering the hip joint
0 4z centration using the long hip muscles.mp4
6 mins