0:00 / 1:05
AuthorYouTube creator
1
颈椎受控关节旋转 (向左/逆时针)
Sets: 1Rest: 0 secEst. duration: 1 min 5 sec
站姿进行颈椎控制旋转（C-Spine CARs），双手交叉抱肩以稳定身体其余部位。
Common mistakes
肩膀代偿耸起、胸椎随之晃动或腰部反弓借力。
Curated Routine
Your Spine Is Stiffer Than You Think
General Training
Your Spine Is Stiffer Than You Think is a curated workout routine with 6 ordered actions and 6 timestamped video clips. Start with 颈椎受控关节旋转 (向左/逆时针) and 颈椎受控关节旋转 (向右/顺时针). Review the available targets, sets, coaching cues and rest for each action. Selected clips total 6 min 2 sec; rest is listed per action.
Clip time: 6 min 2 sec6 actionsSingle training session
Follow in order
Action Sequence
0:00 / 0:33
AuthorYouTube creator
2
颈椎受控关节旋转 (向右/顺时针)
Sets: 1Rest: 58 secEst. duration: 33 sec
反方向进行颈椎受控旋转，完成右侧环绕后还原直立。
Common mistakes
颈部快速甩动、借力后仰导致下背受压。
0:00 / 0:29
AuthorYouTube creator
3
站姿全脊柱/胸腰椎受控关节旋转 (向左/逆时针)
Sets: 1Rest: 0 secEst. duration: 29 sec
下巴全程收拢贴紧胸口以锁定颈椎，驱动胸椎及腰椎进行大幅度屈曲、旋转、侧屈与伸展。
Common mistakes
骨盆大幅摆动代偿、髋部过度前推借力替代脊柱后伸。
0:00 / 0:28
AuthorYouTube creator
4
站姿全脊柱/胸腰椎受控关节旋转 (向右/顺时针)
Sets: 1Rest: 1 min 11 secEst. duration: 28 sec
反方向（向右侧开始）进行脊柱受控旋转，包含两次循环。
Common mistakes
膝关节屈曲代偿、骨盆旋转漂移。
0:00 / 1:52
AuthorYouTube creator
5
四足跪姿逐节脊柱分节猫牛式
Sets: 1Rest: 1 min 45 secEst. duration: 1 min 52 sec
从猫式（完全屈曲）出发，由骨盆与尾骨逐节启动延展至牛式，再从尾骨逐节卷回猫式，共完成2个完整缓慢循环。
Common mistakes
整条脊柱整体同时活动，缺乏逐节微动控制；耸肩；动作过快屏住呼吸。
0:00 / 1:35
AuthorYouTube creator
6
俯卧狮身人面式胸椎逐节屈伸
Sets: 1Rest: 0 secEst. duration: 1 min 35 sec
在狮身人面式体位下，锁定骨盆与下半身，由颈胸椎自上而下逐节卷动屈曲，再自下而上逐节伸展复原，共完成3组。
Common mistakes
髋关节与大腿离开地面借力、耸肩压迫颈椎、屏息憋气。
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