康复练习的最后阶段，你可以借助适度的仰卧手抓大脚趾伸展式来加强腘绳肌的力量。

During the later stages of recovery from a hamstring injury, you can build strength while stretching the hamstring muscles mildly in Supta Padangusthasana.

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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.

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伸展脊柱、肩和腘绳肌。

Stretches the spine, shoulders, hamstrings.

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伸展腘绳肌，脚建立起足弓。

Extend the hamstrings. Create arches in the feet.

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伸展腘绳肌，脚建立起足弓。

Extend the hamstrings. Create arches in the feet.

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