Keeping your back straight, bend to one side, grab your ankle or foot, and bring your forehead toward your knee. Hold for 10 seconds, then slowly sit up and switch sides. This stretch helps with a straight-on highstep as well as a power lieback position, where the hands and feet are close together.
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If you can reach it, great: Hold for 10 seconds.
如果能够着是非常好的，保持10秒钟。
With the other hand, gently pull back on the outstretched hand and hold for 10 seconds.
用另一只手轻轻地拉回伸出的手，然后按住10秒钟。
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。
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