When you bend or stretch your arm, it seems that something is drawing it in or pushing it out.

当你弯曲或伸展手臂时，犹如有某东西在拉入或推出。

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With your opposite arm, grab the bottom of your chair and pull up while your head still hangs-you'll feel the stretch in the exposed side of your neck-hold for 30 seconds.

伸出你相反的手臂，抓住座椅底部，在上拉的同时仍使头悬着——你将感觉到脖子暴露部分的拉伸——保持30秒钟。

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Stretch your left arm toward the ceiling, in line with the tops of your shoulders.

左臂与肩膀在一条线上向天花板伸展。

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