BENEFITS 益处
Strengthens back extensors and glutes; improves dynamic core stability in prone; enhances limb coordination; strengthens posterior chain.
强化背部伸肌群和臀肌；提高核心在俯卧位的动态稳定性；改善四肢协调能力；增强身体后链力量。
TARGET MUSCLES 目标肌群
Erector spinae (maintain extension), gluteus maximus and hamstrings (hip extension), transversus abdominis and multifidus (core stability), rotator cuff and posterior deltoid (arm movement), serratus anterior and lower trapezius (scapular stability).
竖脊肌（维持伸展）、臀大肌与腘绳肌（伸髋）、腹横肌与多裂肌（核心稳定）、肩袖肌群与三角肌后束（手臂动作）、前锯肌与下斜方肌（肩胛稳定）。
SETUP 设置
None.
无特殊器械调节。
CUES 口令
Starting position: Prone, trunk neutral, arms and legs reaching long and straight, forehead lightly on mat or slightly lifted. Breathing/Movement: Exhale, reach arms and legs long, lifting them slightly off mat, actively extending thoracic spine. Maintain abdominal control and spinal length, begin alternately lifting and lowering opposite arm and leg in a swimming motion. Gaze forward on mat, may look slightly higher with more thoracic extension. To finish, reach limbs long again, then control lowering to mat. Breath can follow rhythm, eg: inhale for 4 counts, exhale for 4 counts. Imagery: Like a fish swimming gracefully, core as stable body, limbs as propelling fins; body lengthened on gently rippling water.
起始位：俯卧，躯干中立，手臂和腿向远方伸长伸直，额头轻触垫子或微抬。 呼吸与动作：吐气，将双手双脚向远方延伸并微微抬离地面，同时胸椎主动后仰伸展。保持腹肌控制和脊柱长度，开始交替上下摆动对侧手臂和腿，模拟游泳动作。眼睛看向垫子前方，若胸椎伸展更多，视线可稍抬高。结束动作时，再次延伸四肢，然后有控制地放回地面。呼吸可随动作节奏化，如吸气摆动四下，吐气摆动四下。 想象提示：想象自己像一条鱼在水中优雅游动，核心是稳定的身体，四肢是推进的鳍；身体像被拉长在微波荡漾的水面上。
IMAGERY 意象
Direct: Feel back muscles continuously contracting and limbs alternating rhythmically. Indirect: Like a fish swimming gracefully, trunk stable, fins propelling. Space: Imagine body extending in a transparent tube, sides limiting trunk sway. Feeling: Focus on abdominal support and active upward reach of thoracic spine.
直接：感受背部肌群持续收缩和四肢交替摆动的节奏。间接：像鱼儿在水中优雅游动，躯干稳定，鳍肢推进。空间：想象身体在一个透明的管道中延伸，左右有边界限制躯干晃动。感觉：注意力放在腹部收紧的支撑感和胸椎主动向上的延伸感上。
TACTILE CUES 触觉提示
1. Lightly place hands on medial border of scapulae, guide to depress and stabilize. 2. Lightly touch lower abdomen, cue core engagement to support lumbar. 3. During alternating movement, lightly touch opposite shoulder and hip, cue coordination. 4. Lightly touch heels and fingertips, guide to reach long.
1. 双手轻放在练习者肩胛骨内侧缘，引导其下沉稳定。2. 轻触其下腹部，提示核心收紧以支撑腰椎。3. 在交替摆动时，轻触对侧肩髋，提示协调运动。4. 轻触脚跟和指尖，引导向远延伸。
PROGRESSION 进阶
1. Add external/internal rotation elements at hip and shoulder. 2. Increase spinal and hip extension range. 3. Increase tempo.
1. 增加髋关节和肩关节的外旋/内旋元素。2. 加大脊椎和髋关节的伸展幅度。3. 加快摆动节奏。
REGRESSION 退阶
1. Lift only one arm and opposite leg at a time, or only arms/legs. 2. Reduce lift height. 3. Place thin pillow under abdomen for support.
1. 一次只抬起一只手臂和对侧腿，或只抬起手臂/腿。2. 减小抬离幅度。3. 在腹部下方垫薄枕提供支撑。
COMMON ERRORS 常见错误
Excessive cervical or lumbar extension (compression); trunk swaying side to side; lifting arms/legs too high causing lumbar compensation; lack of active thoracic extension; insufficient shoulder flexion range; shoulder shrugging or overuse of upper trapezius.
颈椎或腰椎过度伸展（挤压）；躯干左右摇摆不稳；手臂或腿抬得过高导致腰椎代偿；缺乏主动的胸椎伸展；肩关节屈曲范围不足；耸肩或斜方肌上束过度用力。
PRECAUTIONS 注意事项
Caution or avoid for pregnancy, acute spinal stenosis, acute facet syndrome, spondylolisthesis. For limited shoulder mobility, reduce arm swing range.
怀孕、急性椎管狭窄、急性小面关节综合征、脊椎滑脱者慎做或避免。肩关节活动受限者减小手臂摆动幅度。