1、Firm your scapulas against your back and draw them down toward the coccyx.

稳固肩胛骨进入背中并向下拉向尾骨的方向。

2、Firm your scapulas against your backtorso, lengthen your coccyx toward thefloor, and arch your upper torso backslightly.

把肩胛稳固于躯干后侧，向地板方向拉长尾骨，并把躯干上部往后轻轻地拱起。

3、The scapula and ribs aren't broken.

肩胛骨和肋骨没有折断。

4、The scapula is a triangular bone.

肩胛骨是一个三角形骨。

5、The rhomboids retract the scapulae, drawing them towards the midline andopening the chest.

菱形肌收缩肩骨，使其向中线的方向靠拢，从而打开胸廓。

6、Draw your shoulder blades ( scapulae) into your back and down your backtoward the top of your rear pelvis whilestill maintaining space and breadthbetween them.

下沉肩胛骨进入背部，并向臀部的顶端下沉，同时保持空间和呼吸。