Alright, you might start to massage the upper back body now.

好了，你现在可以开始按摩上背部了。

So, I go to my upper back and flip out of it.

于是我就后背的上部着地，然后翻了出来。

Then, assistants rush up to the bull to push sharp sticks into the animal's upper back.

然后，助手们冲到公牛跟前，将锋利的棍子刺进公牛的背部上方。

Just finding this nice activation in the upper back body as we start to stretch the shoulders.

当我们开始伸展肩膀时，感受上背部的活力。

A lot of people have lower or upper back pain, shoulder pain, neck pain, and so on.

很多人都有下背部或上背部疼痛、肩部疼痛、颈部疼痛等症状。

Stretching through the hamstrings, activating through the glutes, and the lower back body, the upper back body.

通过腘绳肌伸展，通过臀大肌，以及下背部和上背部活动。

Really create a contraction in the center of your being as you broaden through the upper back body.

上半身背部向上拱起的时候 要在躯干部分产生一种收缩感。

Left ear comes to the Earth, and I begin to breathe into the upper back here, particularly the left side.

左耳着地，我开始向上背部呼吸，特别是左侧。

I rarely meet anyone that doesn't complain about upper back achiness or stiffness, shoulder pain, craving neck relief.

大多数人都抱怨上背部酸痛或僵硬，他们深受肩痛困扰，渴望颈部问题得到缓解。

Okie doke. So that was a yummy sequence for the upper back. This actually was a request from a viewer.

所以这对上背部来说是一个很棒的练习。事实上这是来自一名观众的请求。

So the chest tends to round here, the upper back tends to round, so open the chest, activate the upper back body again here.

所以胸部在这里趋于圆形，上背部趋于圆形，所以打开胸腔，在这里再次激活上背部身体。

For more leverage, I can tent the right fingertips here, maybe bend that right elbow up to find a little bit more in that upper back.

为了利用杠杆原理对上背部做到更大程度的练习，我可以把右手的指尖搭在这里，也许可以把右手肘向上弯曲。

I forgot to pack bug spray, and when I went out for a walk, I came back with red splotches all over my neck and upper back.

我忘记带杀虫剂了，当我出去散步时，我回来时脖子和上背部都出现了红色斑点。

Knees are gonna come as wide as the yoga mat and we're gonna pop up to all fours setting ourself up for a nice stretch, in the neck, the shoulders, upper back body.

膝盖要和瑜伽垫一样宽，我们要跳起来做一个很好的伸展，在脖子、肩膀和背部上半身。

And then we're going to turn the toes out and we're just going to keep a soft bend in the knees and swing side to side, stretching through the upper back body, you can do figure eights with the fingertips.

然后我们要把脚趾向外翻，我们只需要保持膝盖的柔软弯曲，一边到另一边摆动，通过背部的上半身伸展，你可以用指尖做八字。