劲部运动：十指交叉抱头于脑后，头上抬与劲部争力，然后向前合肘，下颌内收，两掌向下按；

Neck exercise: cross ten fingers and put two hands back of head, backward the head against the hands and neck, then forward close the elbows, two palms press down;

youdao

腰肋部运动：十指交叉抱于脑后，挺胸抬头，两臂外展。

Waist and rib section exercise: cross ten fingers and put back of the head, chin up and chest out, expand the arms.

youdao