BENEFITS 益处
1. Improves hip mobility; 2. Enhances trunk control; 3. Strengthens legs.
1. 改善髋活动度；2. 增强躯干控制；3. 强化腿部力量。
TARGET MUSCLES 目标肌群
Quadriceps, hamstrings, adductors, deep abdominals.
股四头肌、腘绳肌、内收肌、深腹肌。
SETUP 设置
Supine, long springs on ankles, hands holding uprights.
仰卧，长弹簧套脚，手握直立柱。
CUES 口令
Movements: Scissors, bicycle, circles. Exhale: Legs move away from body; Inhale: Return. Imagery: Legs moving like clock hands.
动作：剪刀腿、走路、圆圈。吐气：腿部远离身体；吸气：收回。想象腿如时针走动。
IMAGERY 意象
Direct: Legs draw circles. Indirect: Legs like compass needles. Space: Toes draw largest possible circles. Feeling: Legs moving through warm water.
直接：腿部划圆；间接：腿如指南针；空间：脚尖划出最大圆；感觉：腿在温水中拨动。
TACTILE CUES 触觉提示
Touch contralateral pelvis to ensure stability; guide femoral rotation.
触对侧骨盆确保稳定；引导股骨转动。
PROGRESSION 进阶
P- increase difficulty (e.g., lateral); use foam roller.
P-增加动作难度（如侧向）；泡沫轴。
REGRESSION 退阶
R- single leg; use Y-strap.
R-单腿练习；使用 Y 形套环。
COMMON ERRORS 常见错误
Trunk rotation; lumbar hyperextension; overactive glutes.
躯干旋转；腰椎超伸；臀肌过度用力。
PRECAUTIONS 注意事项
Contraindications: Acute pelvic instability. For knee pain, place loops on thighs.
禁忌：急性骨盆不稳定。膝痛套大腿。