BENEFITS 益处
Increases spinal mobility, improves articulation, stretches back and hamstrings.
增加脊椎灵活性，改善脊椎分节运动能力，拉伸背部及腿后侧肌群。
TARGET MUSCLES 目标肌群
Abdominals (concentric/eccentric), back extensors, hamstrings, gluteus maximus.
腹肌（向心/离心）、背部伸肌、腘绳肌、臀大肌。
SETUP 设置
Springs attached to top bar of trapeze; push bar behind knees, knees bent.
弹簧连接在秋千床上方滑杆；推力杆在膝盖后方，膝盖弯曲。
CUES 口令
Starting position: Supine, holding uprights, arms straight, push bar behind knees, spine/pelvis neutral. Breathing/Movement: Inhale, lengthen trunk; Exhale, roll up to support on scapulae, knees above forehead; Inhale, control lowering thighs, articulate spine down as feet return to mat.
【起始位】仰卧，双手抓直立杆，手臂伸直，推力杆位于膝盖后方，脊椎和骨盆中立位。【呼吸/动作】吸气，延伸躯干；吐气，身体卷起至肩胛支撑重量位置，膝盖在额头上方；吸气，大腿有控制地向下压骨盆缓冲，脚放到垫上时脊椎往下卷到床上。
IMAGERY 意象
Direct: 'Spine lifts segmentally like a pearl necklace.' Indirect: 'Imagine legs pulled back and up by ribbons.' Space: 'Knees point directly above forehead.' Feeling: 'Spine melts onto the mat like chocolate.'
【直接】脊椎像珍珠项链一样一节节离开垫子；【间接】想象双腿像被丝带牵引向后上方；【空间】膝盖指向额头的正上方；【感觉】感觉脊椎像融化的巧克力一样缓慢摊在垫子上。
TACTILE CUES 触觉提示
Lightly touch spinal segments to cue articulation; hand on pelvis to control descent.
手指轻触脊椎节段提示分节卷动；手扶骨盆控制下落速度。
PROGRESSION 进阶
Increase lever length by straightening legs; reduce hand support.
增加腿部伸直的杠杆长度；减少手部抓握支撑。
REGRESSION 退阶
Reduce roll range; increase cushion support height.
减小卷动幅度；增加垫子支撑高度。
COMMON ERRORS 常见错误
Shoulder elevation; pulling bar with arms instead of pushing; excessive strain; poor spinal articulation; excessive posterior pelvic tilt.
肩部上提；用手和手臂拉杆而不是推杆；过度酸痛；脊椎分节动作不好；骨盆用力后收。
PRECAUTIONS 注意事项
Contraindications for inversion (hypertension, glaucoma), cervical issues, osteoporosis, late pregnancy.
倒立位禁忌（高血压、青光眼）、颈椎问题、骨质疏松、怀孕后期。