这些椎间盘可以压缩或伸展，这种机械特性使得我们能够激动我梦的脊椎。

These disks can compress or expand, and this mechanism is what enables us to move our spine.

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整个过程，脊椎必须保持伸展。

The entire process, spinal cord must keep stretching.

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这个坐立前屈体式从跟腱开始拉伸，伸展了腿部后侧和骨盆，一直向上延展脊椎到颅底。

This seated forward bend stretches a muscle chain that begins at the Achilles tendon, extends up the back of the legs and pelvis, then continues up along the spine to end at the base of your head.

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