Optimizing Recovery
前鋸肌激活 Serratus Anterior Activation
擺腿腓腸肌動態伸展 Leg side swing, supporting foot flat on ground
泡沫軸– 胸椎伸展 Semi foam roller thoracic spine extension
泡沫軸仰臥肩外旋 Supine on foam roller, shoulder external rotation
泡沫軸滾動 – 股四頭肌 Prone quadriceps foam rolling
泡沫軸滾動– 梨狀肌 Hip foam rolling – piriformis
泡沫軸滾動– 臀部 Hip foam rolling – general
泡沫軸滾動– 髖內收肌 Prone hip adductor foam rolling
行進間, 單腳前傾 Walking inverted “T”
行進間, 膕繩肌伸展 Walking hamstrings stretch
行進間, 髖外旋 Walking hip external rotation
行進間弓步伸展 Walking lunge with hamstrings stretch