2. Wrist joints, knee joints and ankle joints. In addition, it is necessary to wear protective gear. Clean up the site, pay attention to safety, wear some loose and comfortable clothes when crawling, and put knee pads on your knees.
3. Kneeling and crawling. Hands and knees on the ground, hands and knees crawling alternately. When crawling, head up, five fingers off the ground, arms shoulder width apart, knees or feet on the ground; When climbing your knees, keep them shoulder-width apart. Not too fast. Crawl for 20 ~ 30m at a time, rest on the ground for 5 minutes, and do it again. Don't be too tired.
4, hands and feet climbing method. When climbing, the hands and feet are separated, one shoulder wide and a half, and the feet are on the ground, crawling forward alternately day and night. Look around and get your neck moving. Exercise 1 ~ 3 times a day, each time 10 points.
5. Crawling and leapfrog. Crawling leapfrog, as its name implies, is an exercise method that imitates leapfrog. Because of the large amount of exercise, at the beginning, the flapping range should be within two points, and then gradually increase the flapping range and distance after the body gradually adapts. Second, choose a distance of 20 meters. As for the amount of exercise, the elderly can choose according to their physical condition.