I landed hard on my shoulder, rolled over and got up slowly.

我重重地落在我的肩膀上， 翻了个身，慢慢地站了起来。

Move that waist around in a nice big circle, and the other way around. Great. Now, we're going to do some shoulder rolls. Yeah. We're making nice, big circles with your shoulders.

以漂亮的大圆圈移动腰部， 反之亦然。伟大的。 现在，我们要做一些肩部滚动。 是的。 我们正在用你的肩膀做漂亮的大圆圈。