十点十分抬头挺胸站立,双脚并拢或稍分开,双手侧平举,双手伸直指尖向上翘。然后双手高举并自然分开,像钟表里指针的十点十分位置,以感到颈部后肌群紧张为宜。然后双手从腕关节开始向下回至侧平举,钟表里指针的九点一刻位置,重复此动作。 Ten o’clock is standing upright, feet close together or slightly apart, his hands flat sideways, his hands straight upturned fingertips. Then both hands are held high and separated naturally, like the ten o’clock position of the clock in the watch, to feel the neck muscle tension appropriate. Then both hands from the wrist back down to the side of the flat, clock nine o’clock position pointer, repeat this action.