BENEFITS 益处
1. Reduces over-recruitment; 2. Spinal traction; 3. Improves hip and knee mobility.
1. 减少过度征召；2. 脊椎牵引；3. 改善髋膝活动。
TARGET MUSCLES 目标肌群
Transversus abdominis, iliopsoas, hamstrings.
腹横肌、髂腰肌、腘绳肌。
SETUP 设置
Long spring loop around thighs, light spring loops around ankles.
大腿套长弹簧扣带，脚踝套轻弹簧扣带。
CUES 口令
Starting position: Supine, hips and knees bent 90°. Exhale: Straighten one knee, keeping pelvis still; Inhale: Return. Imagery: Femur rotating in the socket.
起始位：仰卧，髋膝屈 90 度。吐气：一侧膝伸直，保持骨盆不动；吸气：收回。想象股骨在关节窝内转动。
IMAGERY 意象
【Direct】Initiation & Alignment: On exhale, guide the femurs to be perpendicular to the mat and shins parallel to the floor, forming two precise right angles. Axial Maintenance: As you hold 90/90, feel the sacrum, thoracic spine, and occiput settling evenly into the mat, preserving natural spinal curves. Stability: Feel the femoral heads 'centering' deep within the acetabulum, ensuring the pelvis remains still as the legs lift. 【Indirect】Architect's Square: Imagine your legs are formed by a precision architect's square; the shins act as a spirit level, monitoring your body's balance in space. Porcelain Teacups: View your shins as a pair of level trays holding teacups filled to the brim; use core stability to keep the water's surface ripple-free. Geometric Calibrator: Imagine your body as a precision calibrator, with your legs locked onto the 90-degree coordinates, defying gravity's pull. 【Space】Transparent Cubic Frame: Feel your legs filling a transparent cubic frame above the pelvis, with the knees fitting into the upper right angles of the structure. Transparent Niche: Imagine your legs inside a narrow, horizontal niche; the shins must remain perfectly parallel to the 'ceiling' for maximum axial reach. Supporting the Air Layers: Project energy from your knees into the void above, propping up the air layers to claim a stable dimension within the gravitational field. 【Feeling】Invisible Hanger (Lightness): Feel your legs suspended from an 'invisible hanger' tethered to your deep core; shed the heaviness of the quads for a weightless quality. Elastic Abdominal Mesh (Support/Breath): Imagine your deep abs as a fine, elastic mesh that cradles the weight of the legs while allowing breath to flow through freely. Buoyant Still Water (Kinesthetic): Imagine your legs submerged in buoyant water; the pressure provides uniform upward support, maintaining the 90/90 position with ease.
【直接】启动与排列：呼气时精准引导股骨垂直于垫子，胫骨与地面平行，膝盖正对髋臼窝，形成两个标准直角。中轴维持：保持90/90位时，感受骶骨、胸椎与后脑勺均匀沉向垫子，维持脊柱自然曲线。稳定性要求：感受股骨头在髋臼窝内深层“中心化”旋转，确保抬腿时骨盆不产生前后倾。【间接】精密建筑方尺：想象双腿是由精密的建筑方尺构成，小腿如同平直的水平尺，监测身体在空间中的绝对平衡。盛水的薄胎瓷杯：视胫骨为一对水平静止托盘，稳稳承载两只盛满水的瓷杯，核心稳定确保水面不生涟漪。几何刻度仪：想象身体是一个精准的几何刻度仪，双腿被锁定在90度的坐标点上，不再受重力干扰。【空间】透明立方体框架：感受双腿正在精准填满盆腔上方一个透明立方体，让膝盖贴合框架顶部的直角，拉开清晰力学结构。透明壁龛约束：想象双腿处于极其窄长的透明壁龛内，小腿完美平行于壁龛“天花板”，获得最大中轴延伸。支撑空气层：想象能量从膝盖向上方虚空射出，支撑起身体上方的空气层，使下肢在重力场中占据稳固维度。【感觉】深层核心的隐形衣架（轻盈感）：感受双腿悬挂在由深层核心牵引的“隐形衣架”上，卸掉大腿前侧笨重感，获得失重质感。腹肌精细过滤网（透气/支撑）：想象腹肌深处是一层紧致弹性的过滤网，平稳托举双腿重量的同时，允许呼吸自由穿透。静水的温和浮力（动觉）：想象双腿浸没在具有浮力的静水中，水压从下方提供均匀支撑，无需过度用力即可维持静止。
TACTILE CUES 触觉提示
Hands on femoral heads to ensure internal rotation; ensure no compression in groin.
手放股骨头确保内转动；确保腹股沟不挤压。
PROGRESSION 进阶
P- fully active lower limb movement (no spring assistance).
P-完全主动下肢动作（无弹簧辅助）。
REGRESSION 退阶
R- increase spring assistance; reduce range of motion.
R-增加弹簧辅助；减小动作幅度。
COMMON ERRORS 常见错误
Pelvic rotation; lumbar hyperextension; over-recruitment of muscles.
骨盆旋转；腰椎超伸；肌肉过度征召。
PRECAUTIONS 注意事项
Avoid internal rotation/adduction with THR; elevate upper body in late pregnancy.
THR(P)避内旋内收；孕后期垫高上半身。