BENEFITS 益处
Improves spinal flexibility, strengthens core, enhances shoulder girdle control, improves coordination, increases balance.
提高脊柱灵活性、增强核心力量、改善肩带控制、提高协调性、增强平衡感。
TARGET MUSCLES 目标肌群
Core Muscles: Rectus abdominis, internal/external obliques (to maintain curl and stability), transversus abdominis (to control intra-abdominal pressure). Hip Muscles: Iliopsoas, quadriceps (for lifting and maintaining leg height). Shoulder Girdle Stabilizers: Serratus anterior, lower trapezius (to maintain the dynamic connection between the upper limbs and the box).
核心肌群： 腹直肌、腹内/外斜肌（维持卷起与稳定）、腹横肌（控制腹内压）。髋部肌群： 髂腰肌、股四头肌（用于抬腿并维持腿部高度）。肩带稳定肌： 前锯肌、斜方肌下束（维持上肢与箱子的动力连接）。
SETUP 设置
Springs: 1-11/2 (1 red，1red 1blue, or 1red 1 yellow); long box lengthwise; foot bar down.
【弹簧】1-11/2根（1红，1红1蓝，或1红1黄）；长箱纵向放置；脚踏杆放下。
CUES 口令
【Starting Position】Lie supine on the box with scapulae near the edge. Hold the loops. Ensure the pelvis can remain stable on the box when the body is in a V-shape. Arms extend outward, legs straight above the footbar, with the body in slight extension. 【Mounting】Hold the loops and pull the carriage back. Feet on the platform, sit on the edge of the box, then curl the body backward and down. 【Warm-up】① Seated neutral position, arms reaching forward at shoulder height. Roll the pelvis back, allowing the body to settle onto the box with scapulae near the edge and hips open. ② Extend legs forward and fully stretch the spine, like a long morning stretch. ③ Lead with the head, arms sweeping over the surface; as you rise, bend the knees and hold the back of the thighs to warm up. ④ Pelvis rolls back, spine drops vertebrae by vertebrae, legs extend forward while arms sweep back overhead to stretch the spine. 【Choreography】① Bent-knee version without ropes (all springs attached). ② Straight-leg version without ropes. ③ Adjust springs to 1 red for the Mount. ④ Bent-knee version with ropes. ⑤ Straight-leg version with ropes. ⑥ Add leg lifts/lowers to version ⑤. ⑦ Add arm circles to the previous steps. 【Breathing】Inhale: Extend the spine. Exhale: Circle arms out and down toward the floor, then along the sides of the box. As arms reach the sides of the body, begin curling up into the Teaser position, extending hands and feet outward and upward. Inhale: Balance weight just behind the sit bones, keeping the pelvis and spine in a flexed rather than extended position. Exhale: Slowly roll down to the starting position. Breathing patterns can be reversed: Inhale to lift into Teaser, exhale to roll down. 【Variations】Add challenges in the Teaser position by adding arm arcs, circles, or lowering the leg height.
【起始位】仰卧在箱子上，肩胛靠近箱子边缘。手握套环，当身体在V字型时，骨盆要能稳定在箱子上。手臂往外延伸，脚伸直在脚踏杆上方，身体微微伸展后仰。【上器械】手握套环，滑床拉回。脚踩平台，坐在箱子边缘上，身体往后往下卷。【热身口令】①坐姿中立位，双手前平举，骨盆向后卷动，顺势身体贴到箱子上，肩胛靠近箱子的边缘，髋展开。②双腿向前延伸，脊柱做充分伸展，伸个大懒腰。③让头先回，手臂划过水面，起来的同时，屈膝，手抱膝窝来做个热身。④骨盆向后，脊柱一节节落，腿向前伸直，同时手向后划过头顶，顺势伸展脊柱。【动作编排】①不套绳的屈膝版（挂满所有弹簧）。②不套绳的直腿版。③调弹簧为1红做Mount（进入某个动作或姿势的过程）。④套绳版的屈膝。⑤套绳版的直腿。⑥在⑤的基础上增加腿上下。⑦在前面的基础上增加手臂画圈。【呼吸】吸气：脊柱延伸；吐气：手臂往外绕然后往地板方向向下，再沿着箱子侧边绕。当手臂划到身体旁边时，开始上卷到Teaser姿势，双手双脚往外往上延伸。吸气：平衡重心在坐骨后方一点的位置，让骨盆与脊柱都偏向屈曲姿势而不是伸展后仰姿势。吐气：慢慢往下卷到起始位置。可以改变呼吸模式，吸气时往上到Teaser位置，吐气时往下卷。【变化】可以在Teaser位置时增加挑战，手臂画弧或绕圈或降低双腿高度。
IMAGERY 意象
【Direct】During the ascent, let the lower edge of the ribs actively move toward the pelvis, initiating the roll through deep adduction of the abdominal wall. Keep fingertips and toes consistently pointing to the same diagonal upward height to maintain body symmetry. Balance the body's center of gravity precisely behind the sit bones, ensuring stable support for the spine in a flexed position. 【Indirect】Precision Scale: Imagine your body is a high-precision scale in a state of perfect balance, with the pelvis as the sole fulcrum and forces on both ends equal in the air. Dump Truck: The torso and lower limbs are like the lifting arms of a dump truck rising simultaneously, driven by a central power source and smoothly converging toward the center. Blooming Origami: The body is like a delicate piece of origami slowly unfolding, with each joint's expansion filled with tension and precision. 【Space】Hourglass Core: Feel as if you are at the center of a giant hourglass, where all energy first converges toward your core and then extends infinitely toward fingertips and toes. Cutting Space: Use your body to draw a giant, sharp equilateral V in space, precisely slicing through the surrounding air. Laser Guide: Imagine a laser beam emitting from the center of your sternum; it must always remain passing through the midpoint of the line connecting your toes. 【Feeling】Infused Sponge (Kinesthetic): On inhalation, feel the intervertebral discs expanding like water-infused sponges, providing lightweight upward support as you rise. Magnetic Effect (Sensory): Feel a strong electrostatic attraction between your fingertips and toes; this suction balances gravity and carries you floating upward. Silk Glide (Tactile): During the ascent, feel the body moving through smooth silk without any resistance or sudden muscular tremors.
【直接】在起身过程中，让肋骨下缘主动向骨盆方向靠拢，通过腹壁的深层内收来启动卷动。保持指尖与脚尖始终指向斜上方的同一个高度，维持身体的对称性。将身体的重心精准地平衡在坐骨后侧，确保脊柱在屈曲位获得稳固的支持。【间接】精密天平：想象你的身体是一台处于完美平衡状态的高精密天平，骨盆是唯一的支点，两端的力量在空中均匀对等。翻斗车：躯干和下肢像是一台翻斗车同步升起的载重臂，由中心动力源驱动，平稳地向中心汇聚。绽放的折纸：身体像是一个正在缓慢打开的精巧折纸，每一个关节的展开都充满了张力与精准度。【空间】沙漏核心：感觉你正身处一个巨大沙漏的中心，所有的能量都先向你的核心汇聚，再向指尖和脚尖无限延伸。切割空间：用你的身体在空间中划出一个巨大的、锐利的等边V字，让它精准地切开周围的空气。激光引导：想象从你的胸骨中心射出一道激光，它必须始终保持穿过两脚趾尖连线的中点。【感觉】注水海绵（动觉）：吸气时，感觉脊椎间的椎间盘像注水的海绵一样膨胀，为您升起时提供轻盈的向上支撑力。磁吸效应（感觉）：感觉你的指尖和脚趾之间存在一种强力的静电吸引力，这种吸力平衡了重力，带着你向上漂浮。丝绸滑过（触觉）：起身过程中，感觉身体在顺滑的丝绸中穿行，没有任何阻滞或肌肉的突发震颤。
TACTILE CUES 触觉提示
Lightly touch scapulae to guide roll-up height; hand on lower abdominals to cue inward contraction; guide leg alignment in V-shape.
手轻触肩胛骨引导卷起高度；手置于下腹部提示腹肌向内收缩；指引双腿V字型的对位。
PROGRESSION 进阶
Add Arm Circles in the Teaser balance position, or try reducing spring resistance to decrease feedback, or even practice related variations on unstable surfaces like rotational disks or balance boards.
在 Teaser 平衡位增加手臂绕圈（Arm Circles），或尝试减少弹簧阻力以降低反馈，甚至在不稳定的转盘或平衡板上练习相关变式。
REGRESSION 退阶
Perform Mat Teaser prep without spring resistance; reduce leg extension angle.
不使用弹簧阻力，做垫上（Mat）版本的Teaser预备动作；减小双腿伸直的角度。
COMMON ERRORS 常见错误
Excessive momentum; sitting too close to box edge; lack of core control (abdominals pushing forward vs hollowing); spinal extension; lack of spinal articulation; shoulder shrugging; gaze too high or low.
过度使用惯性；坐的位置太靠近箱子边缘；没有核心控制——腹部往前推而不是往内收；脊柱后仰伸展；没有脊椎分节活动；耸肩；眼睛看的位置太高或太低。
PRECAUTIONS 注意事项
Acute disc herniation, severe osteoporosis, spondylolisthesis, inability to maintain balance.
急性椎间盘突出、严重的骨质疏松、脊柱滑脱、无法维持平衡者。