BENEFITS 益处
1. Improves spinal flexibility; 2. Strengthens shoulder girdle and abdominals.
1. 改善脊椎柔韧性；2. 增强肩带及腹部力量。
TARGET MUSCLES 目标肌群
Abdominals, serratus anterior, spinal extensors.
腹肌、前锯肌、脊椎伸展肌群。
SETUP 设置
Kneeling facing tower bar (2 light springs up), holding bar.
跪姿面向塔杆（2 根轻弹簧上挂），手握杆。
CUES 口令
Starting position: Quadruped. Exhale: Initiate from head, push bar down, rolling spine; Inhale: Lengthen; Exhale: Initiate from tailbone to return.
起始位：四足位。吐气：由头开始下推卷动脊椎；吸气：延伸；吐气：由尾骨带动回。
IMAGERY 意象
Direct: Spine arches. Indirect: Like a cat stretching. Space: Crown pushes into the distance. Feeling: Spine like a spring.
直接：脊椎成拱形；间接：像猫伸懒腰；空间：头顶推向远方；感觉：脊椎像弹簧。
TACTILE CUES 触觉提示
Guide initiation from tailbone for return; ensure arm support.
引导由尾骨带动卷动；确保手臂支撑。
PROGRESSION 进阶
P- add rotation; single arm.
P-增加旋转；单手练习。
REGRESSION 退阶
R- hold ball between knees to engage adductors.
R-腿间夹球增加内收肌参与。
COMMON ERRORS 常见错误
Cervical hyperextension; shoulder shrugging; rib collapse.
颈椎超伸；肩膀耸起；肋骨下陷。
PRECAUTIONS 注意事项
Pad knees. Contraindications: Acute spinal discomfort.
膝盖垫软垫。禁忌：急性脊椎不适。