BENEFITS 益处
Improves shoulder mobility; improves postural awareness; enhances core stability during arm movement.
改善肩关节活动度；改善姿态的察觉能力；提高核心在手臂活动时的稳定性。
TARGET MUSCLES 目标肌群
Rotator cuff (shoulder stability), deltoids (arm lift), serratus anterior and lower trapezius (scapular upward rotation and stability), transversus abdominis and multifidus (maintain trunk neutral).
肩袖肌群（稳定肩关节）、三角肌（抬臂）、前锯肌与下斜方肌（控制肩胛上旋与稳定）、腹横肌与多裂肌（维持躯干中立）。
SETUP 设置
None. May place pillow under head to improve trunk alignment.
无。可根据需要在头下垫枕头以改善躯干排列。
CUES 口令
Starting position: Supine, knees bent, feet flat, hip-width. Spine neutral. Arms by sides, palms up/down. Breathing/Movement: Inhale, arms gently lift. Exhale, arms arc overhead, maintaining trunk neutral, scapulae upwardly rotate to optimal shoulder alignment, range limited by shoulder mobility. Exhale, return arms along same path to sides, widening collarbones. May switch breath (lift on inhale, return on exhale) for challenge. Imagery: Arms like seagull wings, drawing smooth arcs in air; scapulae like silk sliding smoothly on back.
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，手心朝上或朝下。 呼吸与动作：吸气，手臂轻柔抬离地面。吐气，手臂画弧线举过头顶，保持躯干中立，肩胛上旋至能维持最佳肩膀排列的位置，手臂上举幅度需配合肩关节活动范围。吐气，将手臂沿原路带回身体两侧，锁骨展开。可改变呼吸模式（如举臂时吸气，回落时吐气）以增加挑战。 想象提示：想象手臂像海鸥的翅膀，在空中画出平滑流畅的弧线；肩胛骨像丝绸一样在背部平稳滑动。
IMAGERY 意象
Direct: Feel arms tracing smooth path through air. Indirect: Like two clouds drifting slowly. Space: Imagine a big balloon under armpits, helping open chest. Feeling: Focus on scapulae sliding on ribcage and stability of lower ribs.
直接：感受手臂划过空气的流畅轨迹。间接：像两片云朵在空中缓慢飘移。空间：想象腋窝下有一个大气球，帮助你打开胸腔。感觉：注意力放在肩胛骨在胸廓后侧的滑动感和肋骨下缘的稳定感上。
TACTILE CUES 触觉提示
1. Lightly touch clavicles, cue to stay wide during arm lift. 2. Lightly touch lower ribs, cue to stay down. 3. Lightly touch medial border of scapulae, guide smooth slide.
1. 轻触练习者两侧锁骨，提示其在手臂上举时保持展开。2. 手指轻触其两侧肋骨下缘，提示保持下压贴地。3. 轻触其肩胛骨内侧缘，引导其平稳滑动。
PROGRESSION 进阶
1. Perform lying on foam roller for major core challenge. 2. Alternating pattern (one arm arcs while other stays still).
1. 仰卧在泡沫轴上完成动作，极大增加核心稳定挑战。2. 交替运动模式（一臂画弧时另一臂保持不动）。
REGRESSION 退阶
1. Reduce arm range. 2. Perform side-lying with spring assistance (eg: Trapeze Table). 3. Move one arm at a time.
1. 减小手臂活动范围。2. 侧躺并在手臂上方用弹簧辅助练习（如秋千床）。3. 每次只动一侧手臂。
COMMON ERRORS 常见错误
Excessive shrugging or protraction; ribs lifting off mat (compensating with spinal extensors); head pressing into mat compressing neck; losing trunk neutral during arm movement.
过度耸肩或肩膀前引；肋骨离开垫子（使用脊椎伸展肌群代偿）；头部压住垫子导致颈椎受压；手臂活动时躯干失去中立位。
PRECAUTIONS 注意事项
In late pregnancy, elevate upper body with pillow/wedge. For shoulder injury or impingement, limit range to <90°, no pain, focus on alignment and rhythm.
怀孕后期把上半身用枕头或楔形枕垫高。肩膀受伤或肩峰下撞击综合征者限制活动不要大于90度，动作时不能有疼痛感，注意肩膀的排列与节奏。