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.

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。

youdao

The best way I found to stop the cramp is to stand up, keep your foot flat, then push your ankle back and your knee forward.

我发现阻止抽筋最好的办法就是站起来，保持脚平放，然后向后推你的踝关节，向前推你的膝关节。

youdao

Then stand up and do some knee raises and toe touches.

然后站起来足尖着地做一些曲膝动作。

youdao

"For me it was about getting some overs under my belt and testing the knee out to make sure it could stand up to bowling again, " he said of his return.

BBC: Anderson backs 'fearless' openers Kieswetter and Lumb

Stand-off McGuire suffered a knee injury during Leeds' 27-26 win over Wigan in last year's play-offs - and was always expected to miss the start of the new season.

BBC: Leeds Rhinos prop Jamie Peacock targets a return in May