BENEFITS 益处
Stretches lumbar spine and hamstrings, improves segmental spinal mobility.
拉伸腰椎及腘绳肌，改善脊柱节段活动。
TARGET MUSCLES 目标肌群
Abdominals, hamstrings, spinal extensors.
腹肌、腘绳肌、脊椎伸展肌。
SETUP 设置
2 heavy springs attached from below to tower bar, safety rope must be secured.
2根重的弹簧由下方连接塔杆，必须系安全绳。
CUES 口令
Starting position: Supine, holding bar, knees bent toward chest. Cue: Inhale, expand ribs; Exhale, straighten legs toward ceiling, rolling body off table; on return, articulate spine down segmentally.
【起始位】仰卧，双手抓塔杆，膝盖弯曲贴近胸口。 【动作口令】吸气肋骨展开；吐气双腿伸直推向天花板，身体随之卷起离开床台；下推时脊椎逐节贴地。
IMAGERY 意象
Direct: 'Heels push up, lifting spine.' Indirect: 'Like a flexible, curling monkey.' Space: 'Create space behind you.' Feeling: 'Back of spine opens like a stretched accordion.'
【直接】“脚跟向上推带动脊椎。”【间接】“像灵活卷曲的小猴子。”【空间】“向后方拉开空间。”【感觉】“脊椎后侧像撑开的风琴。”
TACTILE CUES 触觉提示
Guide upward along spinal segments; support pelvis.
在背部节段处给予向上引导；扶住骨盆。
PROGRESSION 进阶
Single leg; alternate pointing/flexing feet.
单腿练习；勾脚/绷脚切换。
REGRESSION 退阶
Adjust body position relative to bar; reduce range of motion.
调整身体与塔杆位置；减小幅度。
COMMON ERRORS 常见错误
Shoulder elevation; excessive cervical flexion/extension; weight bearing through lumbar spine instead of pelvis.
肩膀上提；颈部过度屈伸；以腰椎支撑而非骨盆。
PRECAUTIONS 注意事项
Contraindications for supine; acute lumbar disc herniation.
仰卧禁忌；腰椎间盘突出急性期。