Hamstring Stretch with Rope
1. Lie on back holding injured leg with rope(or a towel) as shown.(如圖仰臥, 用繩拉住受傷的腳)
2. Keep the opposite leg straight on table/floor as shown.(把另一隻腳伸直並貼著地面)
3. Pull rope until you feel a stretch on the back side of your leg (hamstrings).(手拉繩, 直到腳後感到拉緊)
4. Hold each stretch for 10 seconds.(維持拉緊狀態 10 秒鐘)
5. Repeat  stretch for a set of 10.(重複動作 10 次)
 
 

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Standing Quad Stretch
1. Stand holding ankle as shown.(如圖站立, 手持足部)
2. Use a wall for support and balance.(利用牆來保持平衡)
3. Bend the knee upward so that you feel a stretch in the front of the leg (Quadriceps).(向上屈曲膝部直到腳前感到拉緊)
4. As you bend the knee, make sure the thigh stays in line with your body as shown (vertically).(在屈膝時, 腿部與身體要保持垂直在同一線上)
5. Hold each stretch for 10 seconds.(維持拉緊狀態 10 秒鐘)
6. Repeat stretch for a set of 10.(重複動作 10 次)

 
 

本頁資料是從美國太空總署（NASA）網頁轉載