| 1. | Believe it or not , this is thought to relax neck muscles and improve circulation
不管你信不信，这个法子有助于你放松脖子的肌肉、促进血液循环。 |
| 2. | Weight training bulids up muscle definition , including the hamstrings , calf , upper body and neck muscles
力量训练可以增强肌肉，这包括膝部、小腿、上身和颈部。 |
| 3. | His throat and neck muscles will contract which protect the soft tissues under the muscle but also lead to restricted airflow
他的咽喉和颈部会收缩，这样可以保护肌肉之下的软组织但是导致呼吸气流受阻。 |
| 4. | 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。 |
| 5. | Front inclination : slowly bend the neck forward ; use the weight of the head to stretch the neck muscles and tendons . complete in 15 to 30 seconds
前倾运动：颈部慢慢往前弯，在15秒到30秒之间，以头的重量将颈部的筋慢慢拉开。 |
| 6. | Back inclination : slowly bend the neck backward ; use the weight of the head to stretch the neck muscles and tendons . complete in 15 to 30 seconds
后仰运动：颈部慢慢往后仰，在15秒到30秒之间，以头的重量将颈部的筋慢慢拉开。 |
| 7. | 1 . front inclination : slowly bend the neck forward ; use the weight of the head to stretch the neck muscles and tendons . complete in 15 to 30 seconds
前倾运动：颈部慢慢往前弯，在15秒到30秒之间，以头的重量将颈部的筋慢慢拉开。 |
| 8. | 2 . back inclination : slowly bend the neck backward ; use the weight of the head to stretch the neck muscles and tendons . complete in 15 to 30 seconds
后仰运动：颈部慢慢往后仰，在15秒到30秒之间，以头的重量将颈部的筋慢慢拉开。 |
| 9. | Sideward bend : slowly bend the neck to one side and then the other ; use the weight of the head to stretch the neck muscles and tendons . complete in 15 to 30 seconds
侧屈运动：颈部慢慢的侧屈，在15秒到30秒之间，以头部的重量慢慢将颈部的筋拉开。 |
| 10. | Rotation : without exerting any force , slowly rotate the neck from right to left , and then from left to right , stretching the neck muscles and tendons . repeat five times
回转运动：颈部从右到左从左到右，不用力的慢慢回转，拉开颈部的筋肉，反覆练习5次。 |
