BENEFITS 益处
Improves spinal and rib mobility; increases hamstring strength; improves hip flexor length; enhances pelvic stability.
改善脊椎与肋骨的活动度；增加腘绳肌力量；改善髋屈肌群长度；增强骨盆稳定性。
TARGET MUSCLES 目标肌群
Hamstrings (primary hip extension), gluteus maximus (synergist), abdominals (control pelvis and spine), spinal extensors (eccentric control during lowering).
腘绳肌（主导伸髋）、臀大肌（协同）、腹肌（控制骨盆与脊椎）、脊柱伸肌（离心控制下放）。
SETUP 设置
None
无
CUES 口令
Starting position: Supine, knees bent, feet flat, hip-width. Spine neutral. Arms by sides, palms up/down. Breathing/Movement: Inhale, feel width between scapulae. Exhale, initiate from pelvis, articulate spine up segmentally, tailbone/sacrum reaching toward back of legs, lift to support on inferior angles of scapulae. Keep sit bones reaching toward back of knees. Inhale, lengthen back of neck. Exhale, relax jaw, throat, sternum, begin articulating spine down from thoracic, returning to neutral. Imagery: Spine like a string of pearls, lifted one by one by a thread from tailbone, then placed back; hamstrings like strong ropes pulling pelvis toward heels.
起始位：仰卧，膝盖弯曲，双脚平放地面，与髋同宽。脊椎中立。手臂放于身体两侧，手心朝上或下。 呼吸与动作：吸气，感受肩胛骨之间打开变宽。吐气，从骨盆开始一节一节卷动脊椎，尾骨与骶骨朝向腿后侧延伸，卷至肩胛骨下角支撑的位置。保持坐骨向膝盖后侧延伸。吸气，延伸颈部后侧。吐气，放松下巴、喉咙与胸骨，开始从胸椎开始一节一节向下卷动脊椎，直至回到中立位。 想象提示：脊椎像一串珍珠，被一根线从尾骨端逐颗提起，再逐颗放回垫面；大腿后侧像两条有力的绳索，将骨盆拉向脚跟方向。
IMAGERY 意象
Direct: Feel spine like pearl necklace lifted and lowered segmentally. Indirect: Like an arch bridge, built stone by stone, then dismantled. Space: Imagine disc spaces evenly compressed in flexion, released in extension. Feeling: Focus on hamstring contraction and sit bones reaching toward back of knees.
直接：感受脊椎如珍珠项链被逐节提起和放下。间接：像一座拱桥，从河底一块块石头垒起，再一块块拆除。空间：想象椎间盘的空间在屈曲时被均匀压缩，在伸展时被均匀释放。感觉：注意力放在腘绳肌的收缩感和坐骨向膝盖后侧的延伸感上。
TACTILE CUES 触觉提示
1. Lightly place hand on sacrum, guide to reach toward heels. 2. During lift, lightly touch lumbar spinous processes to guide articulation. 3. Lightly place hands on ASIS, cue to keep pelvis level, avoid shifting.
1. 手轻放在练习者骶骨，引导其向脚跟方向延伸。2. 在卷起时，手指轻触其腰椎棘突，引导逐节运动。3. 双手轻放在其髂前上棘，提示保持骨盆水平，避免侧移。
PROGRESSION 进阶
1. March in bridge (single-leg support). 2. Perform with feet on foam roller. 3. Perform with legs on gym ball. 4. Hold ring/ball between knees to engage adductors.
1. 在桥式位置进行踏步走（单腿支撑）。2. 脚下踩泡沫轴或在泡沫轴上完成动作。3. 双腿放在健身球上完成动作。4. 膝盖夹普拉提圈或球，启动内收肌。
REGRESSION 退阶
1. Place feet on box or higher surface to shorten range. 2. Perform simple hip lift (keep spine neutral, no articulation).
1. 将双脚放在箱子或更高物体上，缩短活动范围。2. 仅做直上直下的髋部抬起（保持脊椎中立），不做逐节运动。
COMMON ERRORS 常见错误
Excessive posterior tilt at start/end; multiple segments moving together (no articulation); pelvic tilt or shift at wrong time; excessive lumbar extension or anterior tilt; shoulder/neck tension; feet too far from body.
在动作开始和结束时过度骨盆后倾；多节脊椎同时运动（非分节）；骨盆在不当时机倾斜或侧移；腰椎过度伸展（后仰）或骨盆前倾；肩膀与脖子过度用力；脚离身体太远。
PRECAUTIONS 注意事项
Osteoporosis: maintain axial elongation; limit lumbar flexion if uncomfortable; for extension discomfort, keep lumbar long; late pregnancy: reduce reps and supine time; hypertension, glaucoma, GERD: caution with inverted position.
骨质疏松症者需注意中轴延伸；躯干屈曲不适者限制腰椎前弯幅度；躯干后仰不适者需保持腰椎长度；怀孕后期减少次数和仰卧时间；高血压、青光眼、胃食道逆流者注意倒立位不适。