BENEFITS 益处
Stretches spine, strengthens lower limbs, improves spinal mobility and control.
拉伸脊柱，加强下肢力量，改善脊椎灵活性及控制力。
TARGET MUSCLES 目标肌群
Hamstrings, gluteus maximus, abdominals, back extensors.
腘绳肌、臀大肌、腹肌、背部伸展肌群。
SETUP 设置
Two light or one heavy spring attached from above to tower bar; for advanced variations, two medium or heavy springs. Bar must not extend beyond table uprights.
两条轻弹簧或一条重弹簧由上方连接至塔杆；练习高级进阶动作时，两条中弹簧或重弹簧由上方连接至塔杆。塔杆不可超过床的立柱。
CUES 口令
Starting position: Supine, head away from bar, arms by sides, knees bent 90°, balls of feet on bar. Cue: Exhale, straighten knees and hips, pressing bar toward uprights; Inhale, bend knees and hips, bar returns toward ceiling; after straightening, continue pushing bar, rolling spine up to bridge, weight on scapulae; Exhale, roll spine down until body on table, knees bent.
【起始位】仰卧，头在塔杆相反侧，手臂放于体侧，膝盖弯曲90度，脚球（ball of foot）踩在塔杆上。【动作口令】呼气，伸直膝盖与髋关节，将塔杆往千床立柱方向压；吸气，膝盖与髋关节弯曲，让塔杆回来并向天花板移动；伸直后继续推杆，卷动脊柱往上到桥式，身体重量在肩胛中间；呼气，脊柱卷动往下，直到身体在床上，膝盖弯曲。
IMAGERY 意象
Direct: 'Lift spine off the table segment by segment.' Indirect: 'Spine like a string of pearls slowly being lifted.' Space: 'Toes reach diagonally up, touching the distant uprights.' Feeling: 'Spine melts back onto the table, segment by segment like butter.'
【直接】“一节一节将脊柱抬离床面。”【间接】“脊柱像一串慢慢提起的珍珠项链。”【空间】“脚尖向斜上方延伸，触碰远处的立柱。”【感觉】“感受脊柱像融化的黄油一样逐节贴回床铺。”
TACTILE CUES 触觉提示
Instructor should hold bar, using thumbs to lightly secure client's feet on bar. During roll, lightly tap along spinous processes to guide articulation.
导师手部应抓住塔杆，并用大拇指轻压学员脚固定在塔杆上。在卷动过程中，手指顺着脊椎节段轻点，引导分节活动。
PROGRESSION 进阶
Increase spring tension; advanced variations: push uprights with hands, use straps or long box, move into shoulder stand, perform knee flexion/extension and hip extension; single leg.
增加弹簧阻力；高级进阶动作（图6-8）：双手推立柱、套绳或长箱侧面，进入肩倒立姿势，进行膝盖屈伸及髋部伸展；单腿练习。
REGRESSION 退阶
Reduce spring tension; reduce spinal roll range; perform only footwork without rolling spine.
减少弹簧阻力；减小脊柱卷动的幅度；仅做脚踏板（Footwork）动作而不卷动脊柱。
COMMON ERRORS 常见错误
Feet slipping off bar; initiating spinal flexion before full knee extension; pelvic collapse; pelvic rotation.
脚滑离塔杆；在膝关节尚未完全伸直前就开始脊椎屈曲；盆骨塌陷；盆骨旋转。
PRECAUTIONS 注意事项
Contraindications for inversion/supine (e.g., hypertension, glaucoma); cervical issues; osteoporosis (avoid excessive rolling).
倒立、仰卧禁忌症（如高血压、青光眼）；颈椎问题；骨质疏松（避免过度卷动）。