简易扭转可以使肋骨两侧伸展。
向天花板的方向提起你的胸骨并向两侧伸展。
Lift your sternum toward the ceiling and expand it side to side.
一个简单的扭转或者侧伸展都有可能很不舒服。
如果你的胳膊向前向两侧伸展过长，球就会掉落在地。
If your arm stretches too far to the side or reaches too far forward, the ball will fall out.
研究人员最初认为，顾氏小盗龙从身体两侧伸展出前肢与后肢，形成两对滑行翼。
Researchers originally suggested that Microraptor spread both arms and legs to the sides of its body to form two pairs of gliding wings.
吸气伸展手臂从体侧画圆向上。
现代鳄鱼则用肚子爬行，因为它们的腿伸展到了身体两侧。
Modern crocodiles crawl on their bellies because their legs sprawl out to the side.
例如，肩部不展的人士可以做战士式，但是要放松双肩，然后伸展身体前侧。
For example, someone with rounded shoulders would do Warrior but draw the shoulder blades down and then stretch the front of the body.
呼气，抬左臂向上进入扭转侧三角伸展式。
Exhale raise the left arm up into this variation of Reverse Extended Side Angle.
这个体式充分伸展了直腿一侧的腘旁肌。
This pose creates an intense stretch of the hamstrings in the straight leg.
骨盆保持着平衡，因为腰肌使大腿前侧屈曲，臀肌使大腿前侧伸长或者伸展。
The pelvis is kept balanced because the psoas flexes the thigh, and the glutei make the thigh lengthen, or extend.
接下来，以超人滑行开始，一手轻轻划到体侧，另一手保持在前方宽轨伸展，身体转动到侧身滑行姿势。
Next, start in superman glide and rotate into Skate by gently pulling one arm back to your recovery position (arm molded along your side), and the other arm extended along a wide track.
向外伸展手臂与垫子边缘平行，旋转手臂向外手指压向地板（大拇指指向身体后侧）。
Stretch your arms out parallel to the edge of the blanket and turn them outward so the fingers press against the floor (and the thumbs point behind you).
两侧肋骨伸展。
从肩膀处最大程度地向上伸展手臂，感觉躯干两侧的伸展。伸展手臂和手指。
Stretch your arms further up from your shoulders, feel the stretch along both side of your trunks. Strech your arms and fingers.
检查一下你的前侧肋骨下部不要明显地向天花板的方向突出，收紧腹部并伸展下背部。
See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back.
吸气并提拉你的胸骨的上部来伸展前侧躯干。
Inhale and lift through the top of the sternum to lengthen the front torso.
另一边尝试同样的动作。把向下打腿和另一侧手臂的伸展滑行联系起来。
Try the same thing on the right side. Connect the opposite arm & leg to synchronize the downbeat kick and the extension to skate.
上臂的后侧要放在垫子上，伸展手掌压向躯干的后侧。
Lay the backs of your upper arms on the blanket and spread your palms against the back of your torso.
强有力地伸展膝盖后侧，如果你用一块砖接触皮肤那里将没有空间。
Open the backs of your knees strongly so there would be no space there if you put a block up against the skin.
至多，身体转动是在每一侧的45度时，而向前伸展的长度则是由伸展完成的时间所定。
At most, body rotation is in the vicinity of 45 degrees to either side and the length of stretch forward is determined by the amount of time available to execute the stretch.
在这个训练中，我们从侧身踢腿开始：踢腿时，近水面的一臂要自然摆放于体侧； 近池底的一臂则要尽量伸展，并保证手掌朝向池底。
In this drill, you start kicking on your side, with your top arm at your side, your bottom arm extended palm-down towards the bottom of the pool.
伸展膝关节后侧的皮肤，这个体式应该强烈地伸展你你前面腿筋肌肉。
Spread the skin at the back of your knees. This pose should stretch your front hamstring muscles strongly.
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.
在轴向旋转加屈曲或轴向旋转加伸展时，侧弯加轴向旋转是纤维强度增强的最大。
Lateral bending plus axial rotation yielded the highest increase in fiber strains, followed by axial rotation plus flexion or axial rotation plus extension.
然后随着呼气，推你的大腿上部的后侧并伸展你的脚跟向地板的方向，或者落到地板上。
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.
当腿后侧完全拉长后，从大脚趾球向上提以使腿的内侧比外侧更多地伸展些。
When the backs of the legs are fully lengthened, lift through the balls of the big toes so the inner legs are slightly longer than the outer.
伸展身体后侧和前侧一样多。
立刃的角度主要是由伸展的外侧腿的侧倾实现的。
The edge angle is created primarily by inclination with extended outside leg.
立刃的角度主要是由伸展的外侧腿的侧倾实现的。
The edge angle is created primarily by inclination with extended outside leg.
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