BENEFITS 益处
1. Improves thoracic extension; 2. Strengthens back muscles.
1. 改善胸椎伸展；2. 强化背部肌肉。
TARGET MUSCLES 目标肌群
Spinal extensors, gluteus maximus, scapular stabilizers.
脊椎伸展肌、臀大肌、肩胛稳定肌。
SETUP 设置
The tower bar is positioned at the middle or lowest setting (using light/medium springs, usually the 2 Yellow).
塔杆位置固定在中间或最低的支点（轻/中弹簧上挂,一般2黄）。
CUES 口令
Starting position: Lie on your stomach with your arms extended overhead. 【Thoracic extension only】;Keep your arms straight. As you exhale, pull the tower bar toward your body, allowing your spine to extend backward into a thoracic spine extension. Inhale as you return to the starting position, articulating your spine back down one vertebra at a time.【Full Extension】； Exhale as you pull the tower bar overhead and backward，initiate the thoracic extension with an inhale. Keep your lower ribs grounded on the bed. As you continue extending your thoracic spine backward, you may push the tower bar further overhead until your entire spine achieves full extension；Exhale as you return to the starting position, articulating your spine back down as the bar returns to a position behind your head；You can modify the breathing pattern by exhaling during the full extension backbend to enhance lumbar support and scapular control.
起始位：俯卧，手放最宽，手臂伸直过头，手握塔杆，双脚在秋千床末端或是超过末端。【只做胸椎伸展】；保持手臂伸直，吐气时把塔杆往身体方向拉，脊椎后仰做胸椎伸展后仰的动作。吸气时回到起始位置，脊椎分节往下卷。【全伸展后仰】；吐气时，拉塔杆过头的后侧，用吸气带动胸椎后仰伸展，保持最下段的肋骨在床上，直到胸椎后仰伸展，可以将塔杆继续往上推，直到全部脊椎都能伸展后仰。吐气时回到起始位置，当塔杆回到头后侧的位置时脊椎往下卷。可改变呼吸方式，做全伸展后仰时吐气，以增加腰椎的支撑及肩胛的控制。
IMAGERY 意象
Direct: Lift chest. Indirect: Like the rising sun. Space: Sternum shoots diagonally forward. Feeling: Undulating like a wave.
直接：胸部抬起；间接：像上升的旭日；空间：胸骨向斜前射出；感觉：波浪式起伏。
TACTILE CUES 触觉提示
Touch thoracic spine to guide extension; gently press pelvis to ensure stability.
触胸椎引导延伸；轻压骨盆确保稳定。
PROGRESSION 进阶
P- Maintain the extended backbend position. Practice shoulder flexion and extension.【Body Position Variations】:；1.Single arm; 2.Outside foot on the floor, outside hand on knee or bed. Can do just thoracic extension or full backbend.;3.Use a large exercise ball for support.；
P-保持身体在伸展后仰的姿势，练习肩屈肩伸的动作。【身体姿势变化】；1.单手；2.外侧的脚踩在地上，外侧的手在膝盖上或床上，可以只做胸椎伸展或是全部伸展后仰；3.可以用大的健身球支持身体
REGRESSION 退阶
R- perform only thoracic extension; reduce range.
R-仅做胸椎伸展；减小幅度。
COMMON ERRORS 常见错误
Cervical or lumbar hyperextension; Loss of axial elongation; Pushing from the lower back; Shoulder internal rotation; Limited shoulder flexion range of motion; Gaze too high or too low.
颈椎或腰椎过度伸展后仰；失去中轴延伸；用腰下背推；肩内旋；肩屈活动范围受限；目光太高或太低
PRECAUTIONS 注意事项
Contraindicated in acute disc conditions.
急性盘症禁忌。