1, flexion and extension

Stand with your legs apart, shoulder width apart, hands akimbo, and then do waist flexion and extension 5~ 10 times each. When you do it, you must keep it steady, bend forward and stretch back, and you must be in place. Then, when exercising, try to relax the muscles in the waist.

2. Climb your feet with both hands

Stand up straight and relax, spread your legs slightly, raise your arms and lean back as far as possible. After a short pause, immediately bend forward, move your hands down, and try to let your hands touch your feet. After a short pause, return to the original position and do 10~ 15 times continuously. When the body bends forward, the legs should not bend, otherwise it will have no effect.

3. Arch bridge movement

Lie flat on the bed, bend your legs, and support your hips with your feet, elbows and back of your head, such as an arch bridge. After a period of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as the fulcrum, and exercise 10~20 times each time.