手臂和肩膀的旋转伸展动作帮助肩部及其联接躯干的肌肉群充分热身。游泳时将连续不停的运用这些肌肉。

The arm and shoulder rotation stretch warms up the muscle that surrounds the shoulder jointed the body. These muscles are used continuously during swimming.

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右手握拳并向外伸展至肩膀的高度，用左手握着右手臂下方的赘肉。

The right to clench fist and stretched to shoulder height, use left hand holding the right arm below the dewlap.

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从肩膀处最大程度地向上伸展手臂，感觉躯干两侧的伸展。伸展手臂和手指。

Stretch your arms further up from your shoulders, feel the stretch along both side of your trunks. Strech your arms and fingers.

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