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。

Actively push your neck back to strengthen and stretch the front part of your neck while completing this exercise.

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侧立于练习凳一侧，靠凳一侧的手与膝支撑于凳。背部与地面平行(与颈部成一条直线)，另一侧手手持哑铃，手臂垂直悬于体侧。

Stand side-on to a bench with your closest hand and knee on the bench, back parallel to the floor (neck in line) and a dumbbell in your other hand, arm hanging straight down.

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规律的练习会释放下背部疼痛，放松上背部和颈部区域。

Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area.

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