Step3 upper arm and slowly expiratory, stretch forward.
step3呼气，手臂及上半身慢慢向前伸展。
Stretch forward. "Try to lay your chest onto your thighs," he says.
向前伸展，试着将你的胸向大腿靠近，他说。
Stretch arms forward, keep elbows straight.
延伸手臂向前，保持手肘伸直。
Keep your head aligned over shoulders; don't stretch your neck forward.
保持你的头和肩膀平齐，不要向前伸你的脖子。
Push the right hip forward to stretch the flexor muscle.
左侧向前压髋，做拉伸臀屈肌的练习。
Slowly drop your head forward, letting the weight of the head gently stretch your neck.
慢慢地把头朝前低下，让头部重量轻轻地拉紧脖子。
Meanwhile, it put forward the principles fit for taming this stretch.
并提出了适合本河段的治导原则。
Slowly leaned forward until you feel a stretch in the back of the thigh.
慢慢超前靠；直到在大腿背部感到拉力。
Slowly leaned forward until you feel a stretch in the back of the thigh.
慢慢超前靠；直到在大腿背部感到拉力。
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