Have you torn or injured your semitendinosus?

Are you wondering what exercises may help relieve your semitendinosus or semimembranosus pain?

And wouldn’t you want to learn how yoga can help to strengthen and stretch the semimembranosus muscle?

Welcome to The Body Conditioner. I use individually-tailored exercises to liberate you from aches and pains, stiffness and tightness.

Here are your 2 yoga exercises for your medial hamstrings!

The semitendinosus is one of the three muscles of the hamstrings. At the most medial side you have the semimembranosus, and the third is your biceps femoris at the lateral side. The semitendinosus is the longest of the muscle group. It helps to extend your thigh, rotate your tibia and flex your knee.

If you are suffering from semitendinosus or semimembranosus pain, strengthening and stretching it may help heal the muscles.

Yoga Exercise 1: Stretching your medial hamstrings

If your semimembranosus and your semitendinosus muscles are tight, we need to start by stretching your medial hamstrings.

Lie on your back and wrap a towel around the ball of your left foot. Grab the towel with your left hand and keep your left shoulder blade in contact with the ground. Then move the leg away from the midline

As you deeply stretch your medial hamstrings, you may increase flexibility and improve the range of motion at the hip. Stay here for 10-15 breaths before you do the other side. Remember to breathe regularly.

Yoga Exercise 2: Strengthening your semimembranosus and semitendinosus

A healthy muscle is strong and flexible. Now that we’ve decompressed the legs, they’re ready to contract. Please turn over.

Lie on your chest, point the toes and lift the right thigh off the ground. Turn the toes inwards. As you inhale you elevate the leg and as you exhale you lower it to the ground. Please move at your own breath.

If you want to vary this exercise, you may move the heel closer to the buttocks as you keep the thigh elevated. In the picture below you can see the good work at the belly of the muscle.

Repeat this 10-15 times and then do the other side.

And as a third variation you can keep your legs rectangular while you lift the leg off the ground. Great job!

Remember!

• A strong muscle is strong and flexible.
• Start by decompressing your medial hamstrings.
• Breathe regularly.

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BEST STRETCHES FOR MORE FLEXIBILITY – 3 HAMSTRINGS Stretches For Flexibility Yoga
STRONG HAMSTRINGS YOGA – Yoga For Thigh Muscles

Let me help you. I use individually-tailored exercises to liberate you from aches and pains, stiffness and tightness. CLICK HERE to book your 15-min online body assessment. It’s absolutely FREE for you. What do you have to lose except your pain?