Before diving into the exercises, I want to set two expectations for this video.

在開始練習之前，我想對這段視頻提出兩個期望。

First, I'm not going to show you how to do the front splits, side splits, a full pancake, or any other extremely impressive displays of flexibility.

首先，我不會教你如何做前劈叉、側劈叉、全劈叉或其他任何令人印象深刻的柔韌性動作。

Rather, the goal is to show you ways to restore or increase your range of motion to enhance daily function and performance, especially if it's been reduced as a result of an injury or surgery.

相反，我們的目標是向您展示恢復或增加運動範圍的方法，以增強日常功能和表現，尤其是在受傷或手術導致運動範圍縮小的情況下。

This might include getting up and down from the floor more easily, sitting in a deep squat, or feeling more confident and capable during different sporting activities like cutting and pivoting.

這可能包括更輕鬆地上下、深蹲坐起，或在不同的體育活動（如切入和旋轉）中感覺更自信、更有能力。

And second, there's not a standard amount of hip mobility that you must possess.

其次，髖關節活動度並沒有一個必須具備的標準量。

How much you need or can even achieve is widely variable based on factors like your medical history, anatomy, goals, etc.

根據病史、解剖結構、目標等因素，您需要多少甚至能達到多少，都存在很大的變數。

In most cases, I recommend working towards whatever amount is necessary for the activities you want to perform.

在大多數情況下，我建議您根據所從事活動的需要，量力而行。

For example, if you want to do deep weighted squats at the gym, possessing more hip range of motion can be advantageous.

例如，如果你想在健身房做深負重深蹲，擁有更大的髖關節活動範圍會更有優勢。

However, the amount you need for this activity is going to be a lot different than if you had a hip replacement and your only goals are related to everyday activities such as getting in and out of a chair or going up and down stairs.

但是，如果您進行了髖關節置換手術，而您的目標只是上下椅子或上下樓梯等日常活動，那麼您所需的活動量就會大不相同。

Another option is to work toward a similar amount as your non-injured side, assuming it is feasible.

另一種選擇是在可行的情況下，努力爭取與未受傷一方相似的金額。

For instance, if you are recovering from a muscle strain, this would be a reasonable goal.

例如，如果您正在從肌肉拉傷中恢復，這將是一個合理的目標。

On the other hand, if you had surgery that restricts your range of motion, which may be the case after a total hip replacement, trying to achieve a similar amount as your other hip may not be realistic or even necessary.

另一方面，如果您接受的手術限制了您的活動範圍（全髖關節置換術後可能就是這種情況），那麼試圖達到與另一側髖關節相似的活動範圍可能並不現實，甚至沒有必要。

I also want to point out that I'm going to use the terms range of motion and mobility interchangeably.

我還想指出，我將交替使用 "運動範圍 "和 "移動性 "這兩個術語。

However, it's worth noting that some people might refer to range of motion as passive flexibility, whereas mobility is what you can actively control.

不過，值得注意的是，有些人可能會把運動範圍稱為被動柔韌性，而移動性則是你可以主動控制的。

I am going to show you four categories of exercises aimed at improving your hip rotation, flexion, and extension range of motion as well as groin mobility which focuses on the muscles of the inner thigh.

我將向你展示四類練習，旨在改善你的髖關節旋轉、屈曲和伸展運動範圍，以及腹股溝活動度，重點是大腿內側的肌肉。

For each category, I will include two types of exercises.

對於每個類別，我將包括兩種類型的練習。

The first type is exercises that stretch into that range of motion.

第一種是伸展到該運動範圍的運動。

Since many stretching philosophies can improve your mobility, it can be helpful to briefly explain the most common methods.

由於許多拉伸理念都能改善你的活動能力，是以簡要介紹一下最常見的方法會有所幫助。

Let's say you wanted to improve your hip extension range of motion.

比方說，你想提高髖關節的伸展運動幅度。

This would involve stretching your hip flexors or the muscles on the front of your thigh.

這需要拉伸髖屈肌或大腿前側的肌肉。

Here are five options.

這裡有五種選擇。

One, you can hold a static stretch for a set duration of time like this half kneeling hip flexor stretch.

其一，你可以在一定時間內保持靜態拉伸，比如這個半跪式髖屈肌拉伸。

Hold times can vary from 15 seconds up to three minutes or longer.

保持時間從 15 秒到三分鐘或更長不等。

Two, you can perform a dynamic version which involves actively moving in and out of your end range.

其二，您可以進行動態練習，即主動進出您的終點範圍。

Three, you can do what's known as contract and relax.

第三，你可以進行所謂的收縮和放鬆。

In this case, you would contract your hip flexors by actively trying to drive your down knee forward.

在這種情況下，你會主動收縮髖屈肌，試圖將下膝向前推。

Your knee won't actually move but you should feel your hip flexors working.

實際上，你的膝蓋不會移動，但你應該感覺到髖屈肌在工作。

You hold this for three to ten seconds, relax, and try to move deeper into your stretch.

保持三到十秒鐘，放鬆，然後試著做更深的拉伸。

Hold this new position for three to ten seconds and then repeat this sequence.

保持這個新姿勢三到十秒鐘，然後重複這個動作。

Four, you can try to simultaneously lengthen and strengthen these muscles.

第四，你可以嘗試同時拉長和加強這些肌肉。

An example would be a straight leg raise off a bench.

例如，從長凳上抬起直腿。

Not only are you stretching the hip flexors as you toward your end range of hip extension range of motion, but you are also strengthening them as you slowly lower down.

當你向髖關節伸展動作的末端範圍邁進時，你不僅在拉伸髖屈肌，而且在慢慢下蹲時也在強化髖屈肌。

This is known as an eccentric muscle contraction.

這就是所謂的肌肉偏心收縮。

And five, you can perform various exercises emphasizing a full range of motion such as a split squat that focuses on hip extension of the rear leg.

第五，你可以做各種強調全方位運動的練習，比如分蹲，重點是後腿的髖關節伸展。

This example would stretch the hip flexors of the back hip.

這個例子可以拉伸後臀部的屈髖肌。

The second type reinforces that range of motion by strengthening the muscles that move your hip in that specific direction.

第二種類型是通過加強在特定方向上移動臀部的肌肉來強化運動範圍。

Continuing with the previous example, after performing a hip flexor stretch, you would then strengthen the antagonist muscles, the glutes and hamstrings, at or near the end range of hip extension.

繼續前面的例子，在進行髖屈肌拉伸後，你將在髖關節伸展的末端或接近末端範圍處加強拮抗肌，即臀肌和膕繩肌。

Examples of such exercises include a glute bridge and standing cable kickbacks.

這類練習的例子包括臀橋和站立纜索迴旋。

A couple of other things to note about the exercises.

關於練習，還有幾件事需要注意。

I tried to organize them into specific directions as best as I could, but as you will see, some exercises will target a combination of movements.

我儘量把它們組織成具體的方向，但正如你所看到的，有些練習會針對各種動作的組合。

For example, I put this hip circle exercise in the rotation category, but it will also move your hip in other directions like flexion and extension.

例如，我把這個髖關節繞圈練習歸為旋轉類，但它也能讓你的髖關節向屈伸等其他方向運動。

I also tried to include exercises of varying levels of difficulty.

我還嘗試加入不同難度的練習。

Not every exercise or exercise category will follow a perfect linear progression, but it will hopefully provide you with options for adjusting the difficulty based on your goals, tolerance, and function.

並不是每項運動或每類運動都會遵循完美的線性進展，但希望它能為你提供根據目標、耐受力和功能調整難度的選擇。

If you had surgery, you may have range of motion restrictions, so you should talk to your surgeon before starting any new exercises.

如果您做過手術，您的活動範圍可能會受到限制，是以在開始任何新的運動之前，您都應該先諮詢外科醫生。

Okay, category number one, hip rotation range of motion.

好，第一類，髖關節旋轉運動範圍。

Improving hip external rotation mobility generally includes stretching the hip internal rotators and then strengthening the external rotators at the end range of your hip external rotation range of motion.

改善髖關節外旋活動度一般包括拉伸髖關節內旋肌，然後在髖關節外旋活動範圍的末端加強外旋肌。

The opposite is true for internal rotation.

內旋的情況正好相反。

Stretching exercises are meant to target the external rotators, and then strengthening exercises will contract the internal rotator muscles at the end range of hip internal rotation.

拉伸練習的目的是針對外旋肌，然後加強練習會在髖關節內旋的末端範圍收縮內旋肌。

For most people, hip internal rotation is more restricted than external rotation, and exercises may not produce the same stretching sensation.

對大多數人來說，髖關節內旋比外旋更受限制，是以鍛鍊時可能不會產生同樣的拉伸感覺。

This is because hip internal rotation is more often limited by bony anatomy.

這是因為髖關節內旋通常會受到骨骼解剖結構的限制。

It's recommended to avoid pushing into sharp pain or a pinching sensation.

建議避免用力造成劇痛或針刺感。

The first movement provides multiple options for both stretching and strengthening into external and internal rotation.

第一個動作為伸展和加強外旋和內旋提供了多種選擇。

Sit on the floor in what's called a 90-90 position.

以 90-90 的姿勢坐在地板上。

This means your front knee and back knee are at roughly 90 degree angles.

這意味著你的前膝關節和後膝關節大致成 90 度角。

Sit up tall and hold this position for 30 to 60 seconds.

坐高，保持這個姿勢 30 到 60 秒。

If this is too difficult, you can place your hands on the floor behind you and or sit on a yoga block, pad, or another object.

如果這太難，您可以將雙手放在身後的地板上，或者坐在瑜伽塊、墊子或其他物體上。

To bias external rotation, you will rotate over your front knee and hinge forward with a relatively flat back until you feel a stretch in your hip and glutes.

為了偏重外旋，你將在前膝上旋轉，然後用相對平坦的背部向前鉸鏈，直到你感覺到髖部和臀部的拉伸。

Place your hands on the floor for support if needed.

必要時，將雙手放在地板上作為支撐。

To bias internal rotation, you will rotate your chest over your back leg and try to maintain an upright trunk.

為了偏重內旋，你要在後腿上方轉動胸部，並儘量保持軀幹直立。

If you find this too difficult or uncomfortable, you can lean back slightly and place your hands on the floor behind you.

如果您覺得這樣太難或不舒服，可以稍微向後傾斜，將雙手放在身後的地板上。

After you perform these stretches, you can then reinforce that range of motion by strengthening the muscles that move your hip into external and internal rotation.

做完這些伸展運動後，您可以通過加強髖關節外旋和內旋的肌肉來強化運動範圍。

For external rotation, drop onto your forearm just outside your thigh.

外旋時，將前臂放在大腿外側。

Then, lift your foot toward the ceiling as high as possible.

然後，將腳儘量抬向天花板。

For internal rotation, lean over your front knee with hands supported on the ground and lift your back foot toward the ceiling as high as you can.

內旋時，身體前傾，雙手支撐在地面上，將後腳儘量抬向天花板。

It's not uncommon for your hip muscles to cramp when performing active exercises, especially if you are pushing into your end ranges.

在進行劇烈運動時，臀部肌肉抽筋是常有的事，尤其是當你用力達到極限範圍時。

Therefore, while you can try to hold these for time, you might find that performing 10-15 repetitions with a 2-3 second hold is more feasible.

是以，雖然您可以嘗試在一段時間內保持這些動作，但您可能會發現用 2-3 秒鐘的保持時間重複 10-15 次更為可行。

The last variation you can perform from this position is called a 90-90 transition.

從這個姿勢開始的最後一個變體叫做 "90-90 過渡"。

Start with your hands on the ground and torso over your back leg.

開始時雙手撐地，軀幹越過後腿。

Actively rotate that hip into external rotation as far as possible without letting your other knee off the ground.

在不讓另一側膝蓋離地的情況下，儘可能積極地將髖關節外旋。

This will require you to drive the down knee into the floor using your outer hip muscles.

這就需要你用臀部外側的肌肉將下壓的膝蓋頂到地板上。

Once you cannot open any further, slowly transition to the other side, trying to keep your knees as separated as possible.

一旦無法再打開，就慢慢過渡到另一側，儘量保持膝蓋分開。

Then, repeat in the other direction.

然後，朝另一個方向重複。

To make this more challenging, you can eventually try to perform without your hands on the ground.

為了增加挑戰性，您最終可以嘗試雙手不著地做這個動作。

Here are two additional stretching options for external rotation.

以下是兩種額外的外旋拉伸方法。

Option one, seated figure 4 stretch.

方案一，坐姿 4 字伸展。

Cross one ankle over your other knee, creating a 4 shape with your legs.

將一隻腳踝交叉在另一隻膝蓋上，雙腿形成 "4 "字形。

Gently press your knee away from your body and hinge forward until you feel a stretch in your glute and hip region.

輕輕地將膝蓋壓離身體，然後向前鉸鏈，直到感覺到臀部和髖部區域有拉伸感。

You can also perform this stretch while lying on your back.

您也可以在仰臥時做這個伸展動作。

With both knees bent, cross one ankle over your other knee and gently push knee away from you.

雙膝彎曲，將一隻腳踝跨過另一隻膝蓋，輕輕地將膝蓋推離自己。

To increase the intensity, lift your foot off the ground, grab the back of your thigh, and gently pull it closer to your chest.

要增加強度，可將腳抬離地面，抓住大腿後側，輕輕拉近胸部。

Option two, standing external rotation on an inclined surface.

方案二，在傾斜表面上站立外旋。

This is a good alternative to the well-known pigeon pose because it is more scalable and modifiable.

與眾所周知的鴿子姿勢相比，這是一個很好的替代方案，因為它更具可擴展性和可修改性。

Place your front leg on an elevated surface with about a 90 degree angle at your knee.

將前腿放在高處，與膝蓋成 90 度角。

Keep your back leg straight if possible.

後腿儘可能伸直。

Hinge forward with a relatively flat back until you feel a stretch in your glutes and hip.

用相對平坦的背部向前鉸鏈，直到你感覺到臀部和髖部得到拉伸。

You can use your hands for support if needed.

如果需要，可以用手支撐。

You can hold this position for time or perform a dynamic variation by moving in and out of a stretch position.

您可以保持這個姿勢一段時間，也可以通過進出拉伸姿勢進行動態變化。

This exercise can be made easier by increasing the level of inclination or made more challenging by decreasing the level of inclination.

可以通過增加傾斜度來使這一練習變得更容易，或者通過降低傾斜度來增加其挑戰性。

You can eventually work up to the pigeon pose on the floor, but your goal should be to keep the same positioning, about a 90 degree angle at the front knee and your back knee fairly straight.

你最終可以在地板上練習鴿子式，但你的目標應該是保持同樣的姿勢，前膝大約成 90 度角，後膝相當直。

To stretch into internal rotation, lie on your back with your knees bent.

要伸展到內旋，仰臥並彎曲膝蓋。

Move your right foot out slightly and cross your left ankle over your right knee.

右腳稍稍外移，左腳踝與右膝蓋交叉。

Let your left leg's weight gently rotate your right hip into internal rotation.

讓左腿的重量輕輕地轉動你的右髖關節，使其內旋轉。

Keep your lower back and pelvis on the floor.

保持下背部和骨盆著地。

Hold for 30-60 seconds, then switch sides.

保持 30-60 秒，然後換邊。

And finally, here are two more options for strengthening hip external and internal rotation at their end ranges.

最後，這裡還有兩種在髖關節外旋和內旋末端範圍內加強髖關節外旋和內旋的方法。

Option 1, active external and internal rotation.

方案 1，主動外旋和內旋。

You can perform this movement for multiple positions.

您可以在多個位置上做這個動作。

While lying on your back, lift one leg so your hip and knee are flexed to 90 degrees and keep your other leg straight.

仰臥時，抬起一條腿，使臀部和膝蓋彎曲成 90 度，另一條腿保持伸直。

Grab the back of your thigh and actively rotate your foot inward as far as tolerable, moving your hip into external rotation.

抓住大腿後側，在可承受的範圍內積極向內旋轉腳掌，同時移動臀部進行外旋。

Rotate your foot outward to move your hip into internal rotation.

腳向外旋轉，使臀部進入內旋狀態。

If flexing the hip to 90 degrees is uncomfortable, you can also do this with your hip in a more neutral position, either lying on your back or your stomach.

如果將髖關節彎曲到 90 度不舒服，也可以讓髖關節處於更中立的位置，即仰臥或俯臥。

When lying on your back, you will keep your leg straight, and while lying on your stomach, you will bend your knee to 90 degrees.

仰臥時，腿要伸直；俯臥時，膝蓋要彎曲 90 度。

You can also do this exercise from a seated position.

您也可以坐著做這項運動。

Make sure you are seated high enough so your foot is not on the floor, and as you rotate your hip, try to minimize excessive movement at your pelvis or trunk.

確保你的坐姿足夠高，這樣你的腳就不會踩在地板上，當你旋轉臀部時，儘量減少骨盆或軀幹的過度運動。

The last option is to perform these movements in side-lying, which will be the most challenging since it requires you to lift your leg against gravity.

最後一種方法是側臥做這些動作，這將是最具挑戰性的，因為它要求你抬起腿來對抗重力。

For external rotation, lie on your side and flex your bottom hip and knee to 90 degrees.

外旋時，側臥，將臀部下側和膝蓋彎曲至 90 度。

Lift your foot toward the ceiling as high as you can.

將腳儘量抬向天花板。

For internal rotation, lie on your side and flex your top hip and knee to 90 degrees.

內旋時，側臥並將臀部和膝蓋彎曲至 90 度。

Rest your knee on a yoga block or object so it stays parallel to the floor.

將膝蓋放在瑜伽塊或物體上，使其與地面保持平行。

Again, lift your foot toward the ceiling as high as you can.

同樣，將腳抬向天花板，越高越好。

These active external and internal rotation exercises can be performed for 30-60 seconds, or 10-15 repetitions with a 2-3 second hold at your end range.

這些主動外旋和內旋練習可持續 30-60 秒，或重複 10-15 次，並在結束動作時保持 2-3 秒鐘。

And option 2, hip circles.

方案 2：臀部繞圈。

This movement requires more coordination and control, but is a great option since it moves your hip in almost every direction.

這個動作需要更多的協調性和控制力，但也是一個不錯的選擇，因為它幾乎能讓你的臀部向各個方向移動。

While maintaining about 90 degree angles at your knee, lift one leg toward the ceiling, and then create a circle with your hip.

在膝蓋保持約 90 度角的同時，朝天花板抬起一條腿，然後用臀部畫一個圈。

Once you get back to your starting position, reverse the movement.

回到起始位置後，反向運動。

Go slow and try to minimize pelvis and trunk movement.

速度要慢，儘量減少骨盆和軀幹的運動。

Imagine there's a glass of water bounced on your lower back that you don't want to spill.

想象一下，有一杯水彈在你的下背上，你不想打翻它。

You can also do a similar movement in side-lying, half-kneeling, or standing.

您也可以在側臥、半跪或站立時做類似動作。

For any variation, if it is too difficult or uncomfortable, start with smaller circles.

對於任何變化，如果太難或不舒服，可以從較小的圓圈開始。

Aim for 30-60 seconds of total work on each leg.

每條腿的總運動時間爭取達到 30-60 秒。

Category number 2, hip flexion range of motion.

第 2 類，髖關節屈曲活動範圍。

This involves exercises that stretch the hip extensors, such as your glutes, followed by exercises that strengthen the hip flexors at the end range of hip flexion.

這包括拉伸臀部伸肌（如臀肌）的練習，然後是在臀部屈曲末端範圍內加強臀部屈肌的練習。

Similar to the stretches for hip internal rotation, you may not feel a stretch sensation as your bony anatomy can be the limiting factor.

與髖關節內旋的拉伸類似，你可能感覺不到拉伸感，因為你的骨骼解剖結構可能是限制因素。

Some easier options that move into hip flexion include child's pose and supine knee to chest.

一些比較簡單的屈髖動作包括兒童式和仰臥膝抵胸。

You can hold for time, or move in and out of your end ranges of hip flexion.

你可以保持一段時間，或者在髖關節屈曲的末端範圍內進進出出。

More advanced options that move into hip flexion include deep squats and split squats.

更高級的屈髖動作包括深蹲和劈叉深蹲。

For the squats, elevate your heels and slowly lower down as far as comfortable.

深蹲時，抬高腳跟，然後慢慢放下，以舒適為度。

Pause for a few seconds before standing back up.

停頓幾秒鐘後再站起來。

When you are in the bottom position, try to maintain a relatively flat lower back.

當你處於下位時，儘量保持相對平坦的下背部。

To make this easier, you can move through less range of motion, or hold onto a TRX or another object for assistance.

為了讓這一動作更輕鬆，你可以減少動作幅度，或抓住 TRX 或其他物體進行輔助。

To help you move through more range of motion, try holding a weight in your hands.

為了幫助你做更大範圍的運動，可以試著用手拿著一個重物。

If you want to bias one hip, you can try a front foot elevated split squat, deficit split squat, or deficit rear foot elevated split squat with an emphasis on hip flexion of your front leg.

如果你想偏重單側髖關節，可以嘗試前腳抬高式劈叉深蹲、虧欠式劈叉深蹲或虧欠式後腳抬高式劈叉深蹲，重點是前腿的髖關節彎曲。

To make these easier, you can start with a regular split squat, or hold onto a TRX or another object for assistance.

為了讓這些動作更簡單，你可以從普通的劈叉深蹲開始，或者抓住 TRX 或其他物體進行輔助。

To make these more challenging, you can increase the height of the object, or hold a weight in your hands.

為了增加挑戰性，您可以增加物體的高度，或在手中拿一個重物。

For squat or split squat variations, emphasize a slow, controlled movement, pausing for 2-3 seconds at the bottom of each repetition.

對於深蹲或劈叉深蹲的變化，要強調緩慢、有控制的動作，在每次重複的底部停頓 2-3 秒鐘。

To strengthen the hip flexors at the end range of hip flexion, here are two options.

要在髖關節屈曲的末端範圍加強髖屈肌，這裡有兩種選擇。

Option 1, supine hip flexion.

方案 1，仰臥屈髖。

Lie on your back with both legs straight, and pull one knee towards your chest.

仰臥，雙腿伸直，將一隻膝蓋拉向胸部。

If that's too difficult, try bending the opposite knee, or just starting with a heel slide.

如果太難，可以嘗試彎曲對側膝蓋，或者從腳跟滑動開始。

Use a band or cable to make the movement significantly harder.

使用帶子或纜繩來增加動作難度。

And option 2, standing hip flexion.

方案 2：站立屈髖。

While using one hand for balance, stand tall and lift your knee as high as possible.

用一隻手保持平衡的同時，站高並儘可能抬高膝蓋。

Shorten the range of motion to make it easier, and add resistance using a band, cable, or weight to make it harder.

縮短動作幅度，使之更容易；使用帶子、纜繩或重物增加阻力，使之更困難。

Another option in this category includes hamstring specific exercises.

這一類中的另一種選擇包括腿筋專項練習。

These muscles won't limit your end ranges of hip flexion, but they can restrict certain movements like bending forward to touch your toes.

這些肌肉不會限制你髖關節屈曲的最終範圍，但會限制某些動作，如向前彎腰觸碰腳趾。

Some dynamic stretching options I like to use are inchworms, alternating knee extensions, and Jefferson curls.

我喜歡使用的一些動態拉伸方法包括 "尺蠖"、膝關節交替伸展和傑斐遜捲曲。

You can also focus on lengthening and strengthening the hamstrings by performing gym-based exercises like Romanian deadlifts.

您還可以在健身房進行羅馬尼亞式負重舉等練習，重點拉長和增強腿筋。

To reinforce this newly acquired hamstring flexibility, you can follow up any of these exercises with seated straight leg hip flexor lift offs.

為了加強新獲得的腿筋柔韌性，你可以在做完這些練習後，再做坐姿直腿屈髖提拉動作。

As the name implies, lift one leg off the ground as high as possible while keeping your knees straight.

顧名思義，在保持膝蓋伸直的情況下，儘可能將一條腿抬離地面。