BENEFITS 益处
Improves spinal extension mobility (especially thoracic); strengthens back extensors; enhances eccentric core control during extension; improves posture.
改善脊椎（特别是胸椎）伸展的活动度；强化背部伸肌群力量；提高核心在伸展中的离心控制能力；改善姿态。
TARGET MUSCLES 目标肌群
Erector spinae (primary extensors), transversus abdominis and internal obliques (eccentric control to protect lumbar), gluteus maximus and hamstrings (pelvic stability), shoulder girdle stabilizers (support and stability).
竖脊肌（主导伸展）、腹横肌与腹内斜肌（离心控制以保护腰椎）、臀大肌与腘绳肌（稳定骨盆）、肩带稳定肌群（支撑与稳定）。
SETUP 设置
None.
无。
CUES 口令
Starting position: Prone, arms bent, hands on mat beside chest, elbows pointing up; Head may turn to one side; Breathing / Movement: Inhale prepare; Exhale, press hands into mat, peel front of body off mat segmentally, extending spine and hips, lower abdominals engaged; Inhale, hold extension, maintaining length; Exhale, maintain axial elongation, control return to mat, rolling down sequentially from thighs, hips, abdomen to chest, allowing arms to bend, hands remain by chest, back to start; May switch breath (inhale on extension); Imagery: Body like a wave, rolling up from toes and gently sliding forward from crown, sternum like a ship's prow, cutting through air.
起始位：俯卧，双臂弯曲，双手放在胸部旁边的垫子上，肘部向上。头部可转向一侧。 呼吸与动作：吸气，准备。吐气，手臂下压推地，将身体前侧从垫子上逐节“剥起”，使脊椎和髋部进入后仰伸展，下腹部持续收紧。吸气，在顶端保持延伸。吐气，保持中轴延伸，有控制地返回垫子，从大腿前侧、髋部、腹部到胸部依次向前滚动落下，允许手臂弯曲，保持手掌在胸旁，回到起始位。可交换呼吸模式（伸展时吸气）。 想象提示：想象身体像海浪一样，从脚尖开始向上卷起，再从头顶向前方优雅地滑落；胸骨像船的艏柱，破开水面（空气）前行。
IMAGERY 意象
Direct: Feel spine undulating like a wave in extension and flexion. Indirect: Like a wave rising from the ocean, gently washing onto shore. Space: Imagine space in front of chest and armpits opening infinitely during extension. Feeling: Focus on continuous core support and contraction of upper back muscles.
直接：感受脊椎像波浪一样逐节伸展与屈曲。间接：像海浪从远处涌起，又轻柔地拍在沙滩上。空间：想象胸前方地上有一只蚂蚁，你的视线随着它逐渐远去，向前向远慢慢的爬上墙壁。感觉：注意力放在腹部核心的持续支撑感和上背部肌肉的收缩感上。
TACTILE CUES 触觉提示
1. Lightly place hands on medial border of scapulae, guide to depress and open. 2. Lightly touch lower abdomen, cue core engagement to protect lumbar. 3. During return, lightly touch thoracic spinous processes to guide segmental lowering.
1. 双手轻放在练习者肩胛骨内侧缘，引导其下沉并向后展开。2. 轻触其下腹部，提示核心收紧以保护腰椎。3. 在卷回时，手指轻触其胸椎棘突，引导逐节下落。
PROGRESSION 进阶
1. At top of extension, briefly lift hands off floor. 2. Increase repetitions or hold time.
1. 在伸展顶端尝试将手短暂抬离地面。2. 增加动作次数或保持时间。
REGRESSION 退阶
1. Reduce extension range. 2. Place hands closer to body to shorten lever. 3. Place thin pillow under abdomen for support.
1. 减小伸展幅度。2. 将手放在更靠近身体的位置，缩短力臂。3. 在腹部下方垫薄枕以提供支撑。
COMMON ERRORS 常见错误
Loss of core support causing excessive lumbar sag; excessive cervical or lumbar extension (compression); poor head/neck alignment (eg: hyperextension).
核心肌群支撑丧失，导致腰部过度塌陷；颈椎或腰椎过度伸展（挤压）；头部和颈部排列不良（如过度后仰）。
PRECAUTIONS 注意事项
Contraindicated for pregnancy, acute spinal stenosis, acute facet syndrome, spondylolisthesis, osteoporosis. For neck discomfort, keep neck long, avoid hyperextension.
怀孕、急性椎管狭窄、急性小面关节综合征、脊椎滑脱、骨质疏松症者禁忌。颈部不适者保持颈部延长，避免过度后仰。