如果你喜欢平躺着睡觉，把枕头放到膝盖下，以便减轻背部下方的压力。
If you sleep on your back: Place pillows under your knees to take the load off the lower back.
此过程中，腹部和下背部肌肉的作用非常重要，所以你需要将肚脐内收，同时把骶骨向上提。
Since the muscles in the abdomen and lower back play an important role in preventing collapse, move the navel toward the spine and lift the sacrum away from the lumbar spine.
如果你在桌子上工作，可以买一把带靠背的比较舒适的椅子，这样可以支撑你的背部，避免反复性过劳损伤。
If you're working at a desk, try invest in a decent chair that will support your back properly and takes steps to avoid repetitive strain injury.
与此同时，尽量把你的身体往后靠，使脊柱保持一条直线，直到你感觉自己的上背部得到了轻微的拉伸。
While grasping, lean back, keeping your spine in alignment, until you feel a slight stretch.
所以，在这个练习中有两个重点：(1)通过你正在做的动作来把肩胛骨压入背部，但是，(2)你始终要保持它们之间的空间。
So, there are two important actions in this exercise: (1) your shoulder blades move inward by virtue of the actions you are doing, but (2) you still maintain space between them.
所以，在这个练习中有两个重点：(1)通过你正在做的动作来把肩胛骨压入背部，但是，(2)你始终要保持它们之间的空间。
So, there are two important actions in this exercise: (1) your shoulder blades move inward by virtue of the actions you are doing, but (2) you still maintain space between them.
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