BENEFITS 益处
1. Increases spinal mobility; 2. Strengthens shoulders and abdominals; 3. Stretches hamstrings.
1. 增加脊椎活动度；2. 强化肩腹力量；3. 伸展腘绳肌。
TARGET MUSCLES 目标肌群
Abdominals, serratus anterior, trapezius, hamstrings.
腹肌、前锯肌、斜方肌、腘绳肌。
SETUP 设置
Long sitting, pushing bar (light springs up), feet against uprights.
长坐姿推杆（轻弹簧上挂），脚踩立柱。
CUES 口令
Starting position: Long sitting. Inhale: Lean back slightly; Exhale: Initiate from head, roll forward pushing bar; Inhale: Reach far; Exhale: Articulate back up. Imagery: Rolling over a large ball.
起始位：长坐。吸气：后平倾；吐气：由头卷动前推；吸气：推远；吐气：分节卷回。想象越过一个大球。
IMAGERY 意象
Direct: Stack spine segmentally. Indirect: Like climbing over a fence. Space: Fingertips push to the distance. Feeling: Spine like a spring.
直接：一节节堆叠脊椎；间接：像翻越围栏；空间：指尖推向远方；感觉：脊椎像弹簧。
TACTILE CUES 触觉提示
Hand along spinous processes to guide roll; lightly touch lower abdominals to cue engagement.
手沿棘突引导卷动；轻触下腹提示内收。
PROGRESSION 进阶
P- add large circle stretch; single arm.
P-增加大绕圈伸展；单手练习。
REGRESSION 退阶
R- bend knees, sit on small box.
R-屈膝坐小箱子。
COMMON ERRORS 常见错误
Poor articulation; elbows bending; sit bones lifting off mat.
分节不清；肘弯曲；坐骨离开垫子。
PRECAUTIONS 注意事项
Avoid flexion with osteoporosis. Contraindications: THR(P).
骨松避屈曲。禁忌：THR(P)。