BENEFITS 益处
Stretches lower back, increases spinal flexibility.
拉伸下背部，增加脊椎灵活性。
TARGET MUSCLES 目标肌群
Abdominals, spinal extensors, hamstrings.
腹肌、脊椎伸展肌、腘绳肌。
SETUP 设置
1-2 long springs attached from below to tower bar, safety rope must be secured.
1-2条长弹簧由下方连接塔杆，必须系安全绳。
CUES 口令
Starting position: Supine, balls of feet on bar, knees straight. Cue: Exhale, peel pelvis off table, articulate spine up to shoulders, push uprights with hands for counter-pressure; Inhale bend knees, Exhale straighten (3x); Exhale articulate back down.
【起始位】仰卧，脚球踩塔杆，膝伸直。 【动作口令】吐气，骨盆卷离床面，脊椎逐节卷起至肩胛上方，手推立杆产生对抗力；吸气弯膝，吐气伸膝（三回）；吐气逐节放回。
IMAGERY 意象
Direct: 'Spine lifts segmentally.' Indirect: 'Spine like a rolling wheel.' Space: 'Toes point diagonally back.' Feeling: 'Spine like peeling a banana.'
【直接】“脊椎一节节离开床面。”【间接】“脊椎像滚动的车轮。”【空间】“脚尖指向斜后方。”【感觉】“感受脊椎像剥开的香蕉皮。”
TACTILE CUES 触觉提示
Fingers trace along spine to guide articulation; touch abdominals to cue core support.
手指随脊椎节段引导；触碰腹部提醒核心支撑。
PROGRESSION 进阶
Increase spring tension; Pilates V foot position.
增加弹簧张力；Pilates V脚位。
REGRESSION 退阶
Roll up only partway; omit knee bends.
只卷起部分脊椎；取消屈伸膝。
COMMON ERRORS 常见错误
Hands not pressing bar; shoulder shrugging; rolling too high, compressing neck; axial shortening.
手没推杆；耸肩；卷起过高挤压颈部；中轴受压缩短。
PRECAUTIONS 注意事项
Cervical injury; osteoporosis; glaucoma.
颈椎损伤；骨质疏松；青光眼。