BENEFITS 益处
Strengthens control of spinal extension in dynamic movement; enhances posterior chain (back, glutes) strength and coordination; improves dynamic core stability in prone.
在动态运动中强化脊椎伸展的控制能力；增强身体后链（背、臀）的力量与协调；改善核心在俯卧位下的动态稳定性。
TARGET MUSCLES 目标肌群
Erector spinae (primary extensors), transversus abdominis and internal obliques (eccentric control to protect lumbar), gluteus maximus and hamstrings (hip extension), 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（髋伸）、肩带稳定肌群（支撑与稳定）。
SETUP 设置
None.
无。
CUES 口令
Starting position: Same as Swan I, prone, arms bent, hands beside chest; Breathing/Movement: Exhale, maintaining extension arc (body in crescent shape), slide entire body forward (toward head) from legs to chest; As legs lift, keep elbows bent, hands lift off mat. Inhale, press hands into mat, control body back to start; Repeat 4-6 times; Imagery:body like a seesaw, rocking back and forth. ; maintain crescent shape unchanged.
起始位：同Swan I，俯卧，肩伸肘屈，双手放在胸部旁边的垫子上。头可转向一侧。 呼吸与动作：吐气，保持脊椎与髋部的伸展姿态（身体呈新月形），从腿部到胸口整体向前方（头部方向）摇动。当腿抬高时，手肘保持弯曲，手掌顺势抬离地面。吸气，双手推地，有控制地将身体带回起始姿势。重复4-6次。 想象提示：想象身体像一个跷跷板，前后翘起；保持身体如新月般的弧度不变。
IMAGERY 意象
Direct: Feel back muscles continuously engaged, maintaining body arc. Indirect: Like a boat gliding smoothly, hull (trunk) firm and unchanged. Space: Imagine body sliding within a transparent tube. Feeling: Focus on core support and oppositional reach of legs back.
直接：感受背部肌肉持续收缩以维持身体弧度。间接：像一艘平稳滑行的小船，船身（躯干）坚固不变形。空间：想象身体在一个透明的管道中整体向前滑动。感觉：注意力放在腹部核心的持续支撑感和双腿向后延伸的对抗感上。
TACTILE CUES 触觉提示
1. Lightly place hands on client's pelvis, cue to stay level, avoid tilt. 2. Lightly touch lower abdomen, cue continuous core engagement to maintain crescent. 3. During forward slide, lightly support front of thighs, guide whole-body movement.
1. 双手轻放在练习者骨盆两侧，提示保持水平稳定，避免侧倾。2. 轻触其下腹部，提示核心持续收紧以维持新月形状。3. 在向前滑动时，轻托其大腿前侧，引导其整体移动。
PROGRESSION 进阶
1. Increase forward slide distance. 2. Increase tempo while maintaining control. 3. At full forward slide, briefly hold and add small arm pulses.
1. 增加向前滑动的距离。2. 加快动作节奏，同时保持控制。3. 在向前滑动到位后，短暂保持并加入手臂的微小摆动。
REGRESSION 退阶
1. Reduce forward slide range. 2. Keep hands on floor, perform small trunk rocks. 3. Place hands closer to body for more support.
1. 减小向前滑动的幅度。2. 手掌不离地，仅做躯干的微小前后晃动。3. 将手放在更靠近身体的位置以增加支撑。
COMMON ERRORS 常见错误
Loss of core support, failing to maintain crescent shape; excessive cervical or lumbar extension; face too close to or touching floor; lack of active thoracic extension; using too much momentum.
失去核心肌肉支撑，无法保持身体新月形状；颈椎或腰椎过度伸展；脸部过于接近或碰到地面；缺乏主动的胸椎伸展；动作借助过多惯性。
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。