为了达到有效拉伸肌肉的目的，练习时动作不要过猛，感到有轻微的拉胀感即可——决不可有疼痛的感觉发生。

To stretch your muscles effectively, you should move gently into the stretch until you feel a slight pulling - but never pain.

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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.

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