BENEFITS 益处
1. Improves neural gliding; 2. Relieves upper limb paresthesia.
1. 改善神经滑行；2. 缓解上肢麻木感。
TARGET MUSCLES 目标肌群
Cervical musculature, tissues surrounding nerve roots.
颈部相关肌群、神经根周围组织。
SETUP 设置
Tower bar up (light spring), one hand holding bar.
塔杆上挂（轻弹簧），单手抓杆。
CUES 口令
Starting position: Supine, head under bar. Exhale: Turn head away from bar, bar rises; Inhale: Return head, bar lowers. Goal is gliding, not stretching.
起始位：仰卧，头在杆下。吐气：头转离塔杆，杆随之上升；吸气：转回并下降。目标是松动而非拉伸。
IMAGERY 意象
Direct: Head moves with bar. Indirect: Nerves like a gentle stream. Space: Ears float away from shoulders. Feeling: A slight, silky pull.
直接：头随杆动；间接：神经如细水流；空间：耳朵远离肩膀；感觉：轻微的丝滑拉扯感。
TACTILE CUES 触觉提示
Hand supporting base of neck for安全感; light pressure on opposite shoulder.
手托颈根提供安全感；轻压对侧肩膀。
PROGRESSION 进阶
P- progress to Roll Up position.
P-进阶至 Roll Up 姿势。
REGRESSION 退阶
R- instructor assists head movement more.
R-教练多协助引导头部转动。
COMMON ERRORS 常见错误
Lifting head; using too much force; pelvis or knees rotating.
抬头；用力过猛；骨盆或膝盖随之旋转。
PRECAUTIONS 注意事项
Contraindications: Acute neural tension. Elevate head for shoulder pain.
禁忌：急性期神经紧张。肩痛垫高头。