To prevent an upper-hamstring injury, you need to approach straight-leg forward bends gradually and with awareness, taking any pain near the sitting bone seriously.

预防上腘绳肌肌腱损伤，你需要渐进式地练习伸直膝盖的前屈，并且对一切坐骨区域的疼痛保持高度警惕。

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Teachers often tell beginners to lift their sitting bones in forward bends because beginners tend to round their backs in such poses, which can lead to disk compression and lower-back injuries.

老师通常告诉初学者在前屈中尽量抬高他们的坐骨，以免弓着腰，因为那样的话可能会伤害到下背部。

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Teachers often tell beginners to lift their sitting bones in forward bends because beginners tend to round their backs in such poses, which can lead to disk compression and lower-back injuries.

老师通常告诉初学者在前屈中尽量抬高他们的坐骨，以免弓着腰，因为那样的话可能会伤害到下背部。

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