Okay, now to the hips and the hip flexors eventually, and the quads.

现在来看看臀部和臀屈肌，还有股四头肌。

And when you get up, you realize that you need to stretch your hip flexor really really bad.

然后当你站起来，你发现你非常非常需要伸展你的臀部屈肌。

You can lift it, but I like to lower, open up through the front of the hip, hip flexor.

你可以抬起膝盖，但我更喜欢放下去，髋部前侧打开，打开髋部屈肌。

Nice stretch in the quad and the hip flexors as you lift your heart, stand up nice and tall.

当你挺胸时，四肢和臀部屈肌都得到了很好的拉伸，保持好站立的姿势。

Get into a lunge and stretch your hip flexors.

弓步并伸展髋屈肌。

It's caused by two things — tight hip flexors and weak glutes.

它是由两件事引起的——髋屈肌紧绷和臀肌无力。

For example, the tack in your right foot ended up activating the motor neurons in your right hip flexors and hamstring, causing that knee to bend and your foot to lift up.

例如，你右脚的图钉最终激活了你右臀部屈肌和腿筋的运动神经元，导致膝盖弯曲，脚抬起。

He injured his hip flexor, the estimates of what that we don't have enough information on the injury, but the estimates you're seeing from, you know, injury experts out there.

他的髋部屈肌受伤了，我们没有足够的关于受伤的信息，但你知道的估计是从伤病专家那里看到的。

If you're on a higher couch, you can really use gravity to really open up through the hip flexors and get a nice quad stretch, and just kind of hold on to the back of your couch like so.

如果你在一个较高的沙发上，你可以真正利用重力来打开臀部屈肌，得到一个很好的四头肌伸展，就像这样抓住沙发的背面。