求翻译：　　坐在椅子上，缓慢地用力挺胸，使双肩向后张开，恢复原状后再反复做10—12次，然后做耸肩动作，左、右肩各做12次。是什么意思？

Sits on the chair, makes an effort to throw out the chest slowly, causes the shoulders backward to open, after restores the original condition repeatedly to do again 10-12 time, then makes the peak shoulder movement, the left and right shoulder makes 12 times respectively.

Sitting on a Chair, slowly arching, opening the shoulders backward, restoring the status quo ante, and then repeating 10-12 and then shrug, left 12 times, and right shoulder.