Sit upright. Hold left foot off the floor with left leg straight. Point toes up and downward. Repeat 3 - 5 times. Repeat with other side.

坐直。伸直左腿；将左脚离地。让脚趾朝上、下方向。重复3-5次。换另一边重复。

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Hold left elbow with right hand. Gently pull elbow behind head until you feel a stretch. Hold for 5-10 seconds. Repeat 3-5 times. Repeat with other arm.

右手抱住左肘。轻轻地把肘部拉到脑后直到感觉有拉力。保持5 -10秒。重复3 -5次。换到另一只手臂上重复。

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Point your foot into the wall and place your big toe directly on the hold (left foot in photo below), resulting in a squared-off stance.

你需要把脚尖冲着岩壁并用大脚趾去接触脚点(如图左脚所示)，这样就能自然形成一种蓄势待发的姿势。

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Point your foot into the wall and place your big toe directly on the hold (left foot in photo below), resulting in a squared-off stance.

你需要把脚尖冲着岩壁并用大脚趾去接触脚点(如图左脚所示)，这样就能自然形成一种蓄势待发的姿势。

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