While grasping, lean back, keeping your spine in alignment, until you feel a slight stretch.
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。
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.
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。
Static positioning at or near end-range places the soft tissue structures of the lumbar spine under prolonged stress or stretch.
脊椎端部或其附近部位的静止会使腰椎软组织结构处于长时间的压迫或伸张状态。
This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions.
还能拉伸会增加你的脊椎，手臂和肋骨的灵活性，因为它刺激肝脏，肾脏和脾脏功能。
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。
Directing the knees lower, or higher, will affect where in the spine the stretch is felt.
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.
膝盖高低影响到脊柱上感觉伸展的部位。
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