图一 坐姿纠正

Sitting posture correction

正确：收回下颚，延长脊背。

Correct: Tilt the jaw inward and extend the back.

错误：弯腰驼背，颈部前探。

Wrong: Bend over and hunch over, neck forward.

图二 颈侧伸展

Neck extension

正确：在脊柱正确位置下颈侧拉伸会更加充分

Correct: with the correct position of the spine, the neck is stretched more fully.

错误：在弯腰驼背姿势下颈侧拉伸也会不充分

Wrong: In hunched posture, the neck is not stretched enough.

图三 抬头延伸

Head extension

正确：挺直腰背状态下向上延长颈部，呼吸顺畅

Correct: extend your neck upwards with your back straight and breathe smoothly.

错误：耸肩驼背状态下过分向后抬头，呼吸不畅

Wrong: Shrug and hunch head backwards too much, not breathing well.

shoulders relaxing

利用瑜伽带，抓取两端适合长度，从前向后活动肩部

也可以使用跳绳、皮带、长毛巾代替

Move arms front to back holding yoga strap to exercise shoulders.

You can also use jumping rope, belt, and long towel.

正确：挺直腰背，收回下颚，手臂伸直，充分伸展

Correct: Straighten your back, tilt the jaw inward,

extend your arms fully.

Wrong: Bent over and hunch over, neck forward,

elbows bent, insufficiently stretched.

图五 活动颈部

Neck moves

正确：完成颈部六个运动方向即可，即抬头、收下额、

向左右侧伸展、向左右转动颈部。

Correct: complete the six directions movement for neck, which are, 

raise your head, jilt your jaw inward, 

extent your head to the left then to the right, 

and turn you head to the left then to the right.