For stretching, focus on the hamstring stretch, the hip lower-back stretch, and the hamstring back stretch.

拉伸方面——特别要关注腿筋拉伸、髋关节和腰背部拉伸、腿筋和背部锻炼。

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The best way to do this exercise, however, is not with your foot on a stool, but rather while lying on your back. This is how Pitchford taught me the hamstring stretch.

而最好的拉伸方法不是把脚放在凳子上，而是你仰卧，这就是Pitchford教我的拉伸后腿腱的方法。

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Spread the skin at the back of your knees. This pose should stretch your front hamstring muscles strongly.

伸展膝关节后侧的皮肤，这个体式应该强烈地伸展你你前面腿筋肌肉。

youdao

Spread the skin at the back of your knees. This pose should stretch your front hamstring muscles strongly.

伸展膝关节后侧的皮肤，这个体式应该强烈地伸展你你前面腿筋肌肉。

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