To help you go from here to here in about 30 seconds.

幫助您在 30 秒內從這裡走到這裡。

Instant flexibility gains, so in this video.

瞬間提高柔韌性，本視頻就是如此。

I'll show you what it is and how you can fix it.

我會告訴你這是什麼問題，以及如何解決。

So that you can become more flexible, in order to get there, you need to understand the problem that you might not even know that you have.

為了讓自己變得更加靈活，你需要了解自己可能還不知道的問題。

People can think that they have tight hamstrings.

人們會認為自己的腿筋很緊。

But their biggest issue is they actually have tight nerves.

但它們最大的問題是神經緊繃。

Our sciatic nerve starts in the lower back and runs all the way down the back of the leg to the base of the foot.

我們的坐骨神經從腰部開始，沿著腿部後側一直延伸到腳底。

It's on a very similar path to the hamstrings.

它的運動軌跡與膕繩肌非常相似。

Because they are so closely situated, the sensation of tension in your hamstring feels almost identical to the sensation of tension in the sciatic nerve.

由於它們的位置如此接近，腿筋緊張的感覺與坐骨神經緊張的感覺幾乎相同。

This is especially true if you're trying to stretch your hamstrings with your foot flexed, as this position puts the nerve under even more tension.

如果您試圖在腳彎曲的情況下拉伸腿筋，尤其要注意這一點，因為這種姿勢會讓神經處於更加緊張的狀態。

So here, try this, bring yourself down into a seated position and fold forwards till you find a stretch with pointed feet.

所以，來，試試這個，讓自己坐下來，然後向前摺疊，直到找到一個伸展的尖腳。

Now, don't change the depth of your fold, but flex your feet, and did the intensity change?

現在，不要改變你摺疊的深度，但要彎曲你的腳，強度有變化嗎？

That's your sciatic nerve.

那是你的坐骨神經。

Now, for those of you sitting there thinking, well, maybe that's just tightness in my calves, I can feel, now try this.

現在，如果你們坐在那裡想，好吧，也許那只是我小腿的緊繃感，我能感覺到，現在試試這個。

Don't change the feet at all, but bring the torso a little bit up and out of the fold.

完全不要改變雙腳，但要將軀幹稍稍抬起，從摺疊處伸出。

If that changes or lessens the intensity of the stretch, it can't be your calf muscle, because your calf muscle does not cross the hip joint, which is the only thing you just changed.

如果這樣做能改變或減輕拉伸的強度，那就不可能是小腿肌肉的問題，因為小腿肌肉並不穿過髖關節，而髖關節是你剛才改變的唯一部位。

So before I show you how to overcome this nerve tension, here's how absolutely not to.

所以，在教你如何克服這種神經緊張之前，先教你如何絕對不緊張。

Nerves do not like to be treated in the same way as muscles.

神經不喜歡像肌肉一樣被對待。

Nerves need to be treated gently.

神經需要溫柔對待。

And so your persistent stretching and stretching of the hamstrings, trying to move deeper, trying to progress your range of flexibility.

是以，你要堅持不懈地拉伸和伸展腿筋，嘗試更深層次的運動，嘗試提高你的柔韌性範圍。

Without addressing sciatic nerve tension, will just be causing more sensations in the nerves, and therefore increased feelings of tightness and inflexibility.

如果不解決坐骨神經緊張的問題，只會讓神經產生更多的感覺，從而增加緊繃感和不靈活感。

The technique of releasing nerve tension is not by stretching it.

釋放神經緊張的技術不是拉伸神經。

We do this with something called.

我們使用一種名為

Nerve glides.

神經滑行

And let me repeat, nerves want to be treated gently.

我再重複一遍，神經希望被溫柔地對待。

So as I show you how to do a sciatic nerve glide.

所以，當我教你如何做坐骨神經滑行時。

Mild!

溫和！

Promise me.

答應我

You will only search out a very mild sensation, mild, first, do yourself a little range check, lie on your back, extend a leg up into the air and take note or maybe take a photo of the range that you have.

你只會搜索到非常輕微的感覺，輕微的，首先，給自己做一個小小的範圍檢查，仰臥，將一條腿伸向空中，然後記下或拍下你的範圍。

And now we glide.

現在我們滑行。

Take a hold around the back of your thigh with a bent knee, and then extend the foot towards the sky until you feel that mild sensation, mild.

用彎曲的膝蓋夾住大腿後側，然後將腳伸向天空，直到你感覺到那種輕微的感覺，輕微的。

In this position, flex and point your foot a few times over about five before bending the leg to reset, do three sets of these on each leg.

在這個姿勢下，彎曲腳掌並指向腳心，大約做五次，然後再彎曲腿復位，每條腿做三組。

Now, make sure you retest your range and see if you can notice or see a difference.

現在，請務必重新測試您的測距儀，看看您是否能注意到或看到不同之處。

And so once you've got your nervous system in check and you're ready to tackle those muscles, you'll want to check out my secrets to flexibility workshop so that you can be your most flexible self.

是以，一旦你的神經系統得到控制，準備好對付那些肌肉，你就會想要參加我的 "柔韌祕訣 "研討會，這樣你就能成為最柔韌的自己。