股四头肌伸展直腿，使膝盖保持在伸直状态。
要伸展股四头肌，你要运动你的跟腱。
报道解释了如何通过穿恰当的鞋，运动前伸展股四头肌和腘绳肌，运动时更加谨慎小心，更安全的减少膝关节损伤的风险。
The report explains how to safely reduce the risk of knee injuries by wearing the right shoes, stretching the quads and hamstrings before exercise, and being mindful during exercise.
股四头肌前侧和后侧收缩，伸直膝盖、伸展腘旁肌下部。
The front and back leg quadriceps contract, extending the knees and stretching the lower region of the hamstrings.
在你的膝已经伸展出一阵子之后，在相同的位置做10次股四头肌收缩。
After your knee has stretched out for a while, perform a set of ten quadriceps contractions with your leg in the same position.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
放松四头肌时，站者，从后面抓住脚底，把脚拉向臂股，膝盖朝下（图六），感觉四头肌伸展。
To loosen your quadriceps, stand up, grab a foot behind your back, and pull that foot to your butt, keeping your knee pointed at the ground (figure 6). Feel the stretch through your quadriceps.
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