BENEFITS 益处
1. Improves lateral balance; 2. Strengthens thighs and torso.
1. 改善侧向平衡；2. 增强大腿与躯干力量。
TARGET MUSCLES 目标肌群
Gluteus medius, adductors, core muscles.
臀中肌、内收肌、核心肌群。
SETUP 设置
Side-lying, top leg in spring loop, bottom hand holding upright.
侧卧，上方腿套弹簧，下方手握立柱。
CUES 口令
Movements: Side kicks, circles, Passé. Exhale: Push against spring; Inhale: Control return. Imagery: Legs like scissors.
动作：侧踢、圈画、Passé。吐气：推弹簧；吸气：控制收回。想象腿如剪刀。
IMAGERY 意象
Direct: Side kick. Indirect: Legs like scissors. Space: Leg reaches into the distance. Feeling: Lateral waist stretching open.
直接：侧向踢腿；间接：腿如剪刀；空间：腿部向远延伸；感觉：侧腰部被拉开。
TACTILE CUES 触觉提示
Touch hip to ensure stability and prevent rotation; guide leg to lengthen.
触髋部确保稳定不旋转；引导腿长延伸。
PROGRESSION 进阶
P- increase complexity by combining movements.
P-增加编排难度（合并动作）。
REGRESSION 退阶
R- reduce range of motion; bend bottom leg for wider base of support.
R-减小幅度；下方腿弯曲增加支撑面。
COMMON ERRORS 常见错误
Pelvic rotation; lumbar collapse; loss of core control.
骨盆旋转；腰部塌陷；核心控制丢失。
PRECAUTIONS 注意事项
Contraindications: Acute pelvic instability. Elevate head or hips.
禁忌：急性骨盆不稳定。垫高头或胯。