You need to stretch your legs, arms, back and neck before you do any difficult activities like running.
在做任何困难的运动如跑步之前，腿、手臂、背部和脖子要有充分拉伸。
Prevention: Remember to stretch and strengthen your upper back to compensate for all that hunching you do at the office.
预防：记得伸展和加强你的上背以缓解上背的紧张状态，因为你在办公室里总是让你的上背拱起。
(" It'll feel like you're giving yourself a double chin, "says Queiros.) feel the stretch in the back of your skull and then relax.
(“这感觉像你有一个双下巴”，奎罗斯说)感觉你颅骨后面的拉伸，然后放松。
Actively push your neck back to strengthen and stretch the front part of your neck while completing this exercise.
做练习的同时，将你的脖子向后伸展以拉伸颈部前部的肌肉。
While grasping, lean back, keeping your spine in alignment, until you feel a slight stretch.
与此同时，尽量把你的身体往后靠，使脊柱保持一条直线，直到你感觉自己的上背部得到了轻微的拉伸。
For example, to stretch your quadriceps, lie on your right side and grasp your left ankle with your left hand, pulling your ankle toward the back of your leg.
举个例子，为了伸拉你的股四头肌，先向右侧卧，然后用你的左手抓住你的左脚踝，将你的脚踝向你的腿后侧提拉。
A few times throughout the day stand up stretch out your arms, your back, your legs, and your neck.
一天当中，找一小块时间站起来，伸伸胳膊，直直背，抖抖腿或动动脖子。
Doing this can help to clear your mind of exciting thoughts by slowly acknowledging everything and subsequently dismissing it. Stretching: Stretch while laying on your back.
这样做可以帮你消除兴奋的思维，慢慢认清每件事情和其结果然后忘记它。
Stretch your brain with their vast collection of anagrams, crosswords, palindromes, verse puzzles and more that stretches back to 1893.
通过它们收集的字谜、填字游戏、回文测验、诗歌谜题以及更多可追溯到1893年以前的游戏，你的大脑会得到很好的开拓。
Bend forward slightly at the hip, keeping your back straight, until you feel a slight stretch in your hamstrings.
保持背部平直慢慢俯身，直到感觉腿筋拉紧。
The best way to do this exercise, however, is not with your foot on a stool, but rather while lying on your back. This is how Pitchford taught me the hamstring stretch.
而最好的拉伸方法不是把脚放在凳子上，而是你仰卧，这就是Pitchford教我的拉伸后腿腱的方法。
Tap your toes while sitting at your desk, stretch your toes back towards your ankle, do heel raises, or stretch your calves.
当你坐下的时候，轻点你的脚趾，脚趾向膝部伸展，脚跟抬起，或伸展你的小腿。
Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight.
许多田径教练将这一理想身姿描述为“跑得高挑”，意思是您跑步时需要将身体伸展至您的最大身高，背部舒服地挺直。
Choose a place where you can lie down on your back and stretch out comfortably, such as a carpeted floor.
选择一个你能仰面躺下，四肢舒展的地方，例如：有地毯的地面。
Stretch the neck muscle by tilting your head to the side and slightly back, hold for 10 seconds. Do it again to the other side.
通过头向两侧倾斜再复位，来拉伸脖子的肌肉，保持10秒钟。做完一侧换另一侧。
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.
然后随着呼气，推你的大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板上。
Use this type of stretch to take the muscles back out to the length that was set in the brain during your previous practice.
用这个方式伸展，在练习的过程中，大脑中设定的肌肉长度发生改变。
"O my father, " said Rabadash. "How if I show you a way by which you can stretch out your arm to take Narnia and yet draw it back unharmed if the attempt prove unfortunate?
“我的父亲啊，”拉巴达什说道，“我给你想个办法怎么样?凭着这办法，你可以伸出手去攫取纳尼亚，万一不顺利，还可以不受伤害地把手缩回来。”
Choose a place where you won't be interrupted and where you can lie down on your back and stretch out comfortably, such as a carpeted floor.
选择一个你不会受到打扰，可以仰面舒服躺下的地方，例如：铺了地毯的地面。
Rotational stretch. Lie flat on your back. Bring one leg up to a 90-degree angle and hold.
转动伸展。背部着地平躺，一条腿向上升呈90度，保持住。
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them.
随着呼气，推动大腿上端的后侧，脚跟伸展落向地面，膝盖柔和伸直但注意不要锁紧膝盖。
Short stretches only Stretching stiff muscles in your back, shoulders and legs is important, but do not hold a stretch for too long.
只做短的伸展伸展你的后背、肩部和腿部僵硬的肌肉是重要的，但是不要进行太长的伸展。
Short stretches only Stretching stiff muscles in your back, shoulders and legs is important, but do not hold a stretch for too long.
只做短的伸展伸展你的后背、肩部和腿部僵硬的肌肉是重要的，但是不要进行太长的伸展。
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