BENEFITS 益处
1. Improves hip mobility; 2. Increases spinal stability.
1. 改善髋部活动度；2. 增加脊椎稳定性。
TARGET MUSCLES 目标肌群
Adductors, iliopsoas, deep abdominals.
内收肌群、髂腰肌、深腹肌。
SETUP 设置
Side-lying, head toward tower, bottom leg straight, top foot on bar.
侧卧头向塔杆，下方腿伸直，上方脚踩杆。
CUES 口令
Starting position: Side-lying. Exhale: Push bar up, straightening knee; Inhale: Slowly bend knee to return. Imagery: Leg like a spreading wing.
起始位：侧卧。吐气：将杆往上推开伸膝；吸气：慢慢屈膝回。想象腿如展开的翅膀。
IMAGERY 意象
Direct: Push bar away. Indirect: Like opening a fan. Space: Heel reaches diagonally out. Feeling: Hip joint feels lubricated.
直接：推开塔杆；间接：像合拢的扇子；空间：脚跟向斜外方伸；感觉：髋关节内部润滑。
TACTILE CUES 触觉提示
Touch hip joint to prevent rotation; guide movement path.
触髋关节确保不旋转；引导动作轨迹。
PROGRESSION 进阶
P- add ankle movements; support head/shoulders on chair.
P-增加脚踝动作；头肩支撑在椅上。
REGRESSION 退阶
R- bend bottom leg for wider base.
R-下方腿弯曲增加支撑面。
COMMON ERRORS 常见错误
Poor lower limb alignment; lack of hip external rotation; poor head alignment.
下肢排列不良；无髋外旋；头部排列不佳。
PRECAUTIONS 注意事项
Contraindications: Acute hip injury.
禁忌：急性髋部损伤。