BENEFITS 益处
1. Improves scapular awareness; 2. Improves posture; 3. Releases neck tension.
1. 改善肩胛意识；2. 改善姿态；3. 释放颈部压力。
TARGET MUSCLES 目标肌群
Serratus anterior, trapezius, rhomboids, pectoralis minor.
前锯肌、斜方肌、菱形肌、胸小肌。
SETUP 设置
Tower bar up (2 light springs), hands holding bar.
塔杆上挂（2 根轻弹簧），手握塔杆。
CUES 口令
Starting position: Supine. Inhale: Protract (bar lifts arms up); Exhale: Retract (scapulae press into mat). Inhale: Elevate; Exhale: Depress. Imagery: Scapulae like sliders on a track.
起始位：仰卧。吸气：前引（杆带动手臂向上）；吐气：后收（肩胛贴回床面）。吸气：上提；吐气：下沉。想象肩胛如轨道滑块。
IMAGERY 意象
Direct: Scapulae slide out. Indirect: Scapulae like a closing fan. Space: Fingertips reach to ceiling. Feeling: Scapulae on rails.
直接：肩胛向外滑动；间接：肩胛如合上的折扇；空间：指尖刺向天花板；感觉：肩胛如滑轨。
TACTILE CUES 触觉提示
Touch scapulae to guide protraction; hand on ribs to prevent flaring.
触肩胛引导外滑；放肋骨防止外翻。
PROGRESSION 进阶
P- increase spring tension; single arm.
P-增加弹簧阻力；单手练习。
REGRESSION 退阶
R- reduce spring tension.
R-减小阻力。
COMMON ERRORS 常见错误
Elbows bending; rib flaring; protraction with unwanted elevation.
肘弯曲；肋骨外翻；前引伴随不当上提。
PRECAUTIONS 注意事项
Elevate head for shoulder impingement; elevate in late pregnancy.
肩夹挤垫高头；孕后期垫高。