缓慢的吸气，呼气，伸展脊柱，保持2到3分钟。
Slowly inhale and exhale, extending your spine, for 2 to 3 minutes.
伸展脊柱、肩和腘绳肌。
胸腔向上提，伸展脊柱。
拉长伸展脊柱的的体式能够为扭转做好准备，例如下犬式和站立体式。
Poses that elongate the spine such as downward-facing dog and standing poses prepare the body for twisting.
该运动能伸展你的脊柱，强健脊髓神经。
This movement lengthens your spine and tones the spinal nerves.
伸展你的脊柱，好像有一根线从头顶直直的往上拉你的头，脖子和后背。
Elongate your spine as if a thread extending from the top of your crown was pulling your head, neck and back straight up towards the sky.
眼镜蛇式，猫式，猫伸展式，虎式，单腿蝗虫式，脊柱放松式，半犁式，鳄鱼式以及一些简单的颈部动作。
Asanas - Cobra pose, Cat pose, Cat stretch pose, Tiger pose, simple Locust pose (with one leg), Spine relax pose, half plough pose, Crocodile pose, and also can practice some simple neck moments.
你可以伸展右手在后面并放在抱枕上，或者地板上，用它提升脊柱笔直垂直于地板。
You can extend your right hand back and place it on the bolster or floor, using it to lift your spine straight up perpendicular to the floor.
这是一个伟大的脊柱伸展。
深呼吸，脊柱下压，使肩膀远离耳朵并微微抬头（不要完全伸展颈部）。
Inhale deeply as you press the spine towards the floor, roll the shoulders away from the ears and slightly lift the head (do not hyper-extend the neck).
然而，退变更严重的椎间盘的行为反应不可预期，脊柱的伸展可导致椎间盘显著的向后方的膨出。
However, more degenerative discs behave less predictably, and spine extension may result in significant posterior disc bulging.
你的胸口，肩膀，手臂甚至手指都是向下沉的吗？当你的脊柱向上伸展时，是否使头冠成为(身体的)最高点？
Are your chest, shoulders, arms and even fingers pulled down, while you lift through your spine, making your crown of your head your tallest point?
继续，保持你的双手和两个肘关节稳稳地向前伸展没有丝毫弯曲，手指笔直地指向前方，微微收敛下巴，脊柱挺直。
Continue, keeping your hands and elbows held straight out firmly, and with no bend, fingers pointing straight forward, chin pulled slightly in, and spine straight.
坐式划船：这项运动需要使用运动器械，屈曲你的髋和肩(而不是脊柱)以抓住手柄，保持直立的坐在台子或地面上同时让肘部保持伸展。
Seated Row: Using exercise tubing, flex at the hips and shoulders (not the spine) to grasp the handles and sit upright on a bench or the floor with the elbows extended.
膝盖高低影响到脊柱上感觉伸展的部位。
Directing the knees lower, or higher, will affect where in the spine the stretch is felt.
吸气，双脚向前跳或者走，脊柱伸展，向前看。
Inhale, jump or walk the feet forward, lengthen the spine, look at the front.
这是对肌肉紧绷压迫脊柱问题的深层腰肌伸展运动，侧倾骨盆对坐骨神经痛和脊柱疼痛有利。
This is a stretch for the deep psoas muscle that when tight compresses the lumber spine, tilts the pelvis and can contribute to sciatica and lumber pain.
这是对肌肉紧绷压迫脊柱问题的深层腰肌伸展运动，侧倾骨盆对坐骨神经痛和脊柱疼痛有利。
This is a stretch for the deep psoas muscle that when tight compresses the lumber spine, tilts the pelvis and can contribute to sciatica and lumber pain.
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