Don't scrunch up like that. Sit up straight.

不要那样缩头缩脑的，坐端正。

Scrunch up another ball that's slightly smaller for the wrist.

堆砌了另一个球是略小的手腕。

To relax, I scrunch up my shoulders to my ears and then slowly let them fall down.

为了达到彻底的放松，我把耸到与耳朵大致相平的位置，然后慢慢的把肩膀松弛下来。