02/08/2026
站式脊椎平衡术 (完整脊椎平衡)
Spinal Equilibrium Prescription Exercise
拉伸明显得益处 Importance of Spinal Stretching:
1) 上工治未病，智者养脊椎。
Best Doctor prevent disease from occurring, A wise man
nourishes his spine.
2) 拉伸开经络, 拔除老病根.
Stretching open the meridians, thus removing the roots of old
ailments.
3) 筋拉一寸长，益寿十年长.
Stretching an inch longer can prolong one's life by ten years,
4) 调整与松解, 助关节复位.
Adjustment and loosening to aid joint alignment.
5) 养生先养骨, 养骨养脊柱.
Health preservation starts with bone nourishment; to nourish
bones, start by nourishing the spine.
动作名称 Movements Names：
练术须知: 展中求松，松中有展。
*) 预备势 Preparatory Stage
1) 激活脊椎 Spinal Activation
2) 举臂运目 Arm Raising with Gazing Eyes
3) 旋转寰枢 Atlantoaxial Rotation.
4) 含胸拔背 Thoracic Flexion Stretch
5) 挺胸夹脊 Thoracic Extension Stretch
6) 左右旋转 Lumbar Rotation
7) 上步侧拉 Bow Stance Rear Stretch
8) 弓步伸拉 Bow Stance Frontal Stretch
9) 提膝前伸 Knee Lift Diagonal Stretch
10) 摆臀调尾 Hips/Coccyx Swaying
11) 松解脊椎 Spinal Decompression
**) 收势
