The accurate name of this movement is "Little Swallow". People use it to simulate the flying posture of swallows to exercise their limbs, so as to exercise their back muscles and relieve the strain of waist, neck and shoulders. It is similar to yoga.

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"Swallow" is one of the classic and easy-to-operate back muscle exercises. Its action essentials are relatively simple and easy to master, and are not limited by weather, environment and other conditions.

On the ground or hard bed, take a prone position, take the waist as the fulcrum, put your hands on your sides, back or head according to your own situation, and lift your head and feet forcefully at the same time, slightly off the ground. Do 1 time every morning and evening, and do 3 groups each time, each group 15, and hold it for 5- 10 second when lifting.

There are several very important details in making The Little Swallow.

First, when doing the "Little Swallow" movement, you must not hold your breath. To maintain normal breathing, you can count softly to ensure the stability of breathing. If you feel tired, you can reduce the amount according to your own situation. If you hold your breath during exercise, it may cause discomfort such as heart and ischemia, and bring more serious consequences.

Second, when doing the "Little Swallow" exercise, it is not to raise the head and legs as high as possible, but to raise them slightly. Lifting too high will lead to increased lumbar pressure. At present, many rehabilitation experts suggest that patients, especially those in our rheumatology department, such as patients with ankylosing spondylitis and the elderly, should have a pillow on their abdomen. This posture can flatten the curvature of the lumbar spine. We just need to lift our head and legs to be in a straight line with the lumbar spine. This is a relatively safe and effective exercise method.

Third, when doing the "Little Swallow" movement, don't do it quickly, but keep still. Many people have this misunderstanding. Every time you make a "swallow", you will soon be able to make more than 50. This kind of exercise is not conducive to strengthening the back muscles. We suggest holding for 5- 10 seconds when lifting, so that the back muscles can do isometric contraction. This method is very effective for the growth of muscle strength.

Fourth, when doing the "Little Swallow" exercise, be moderate and don't rush for success. Especially the elderly and patients in our rheumatology department, we must practice and reduce the amount according to our own ability.

Fifth, "Little Swallow" is not suitable for all patients with low back pain, and quite a few patients with low back pain are not suitable for "Little Swallow" activities. A basic principle is that if this action will aggravate your pain, then this action is not for you. The "Little Swallow" we recommend is still based on health preservation. For those who have low back pain symptoms now, they should go to the hospital in time to find out the reasons, and then carry out corresponding functional training according to their own situation.