1. Lie on your back and bend over to stretch your lower back: Pay attention to supporting your body with your feet, put your upper back on the ground, and slowly lift your lower back with the help of latissimus dorsi to feel the stretching of your back!
2. Kick on the back: pay attention to the head and shoulders close to the ground, one foot bends 90 degrees, and the other foot flexes and stretches. In this process, we must keep the lower back raised and tightened, and feel the strength of the back!
3. Hands shaking on the face: when doing it, you should lie prone, face the ground, raise your feet and head, support your legs and abdomen on the ground, shake your arms up and down, and feel the contraction of your back.
4. prone, hands bent: arms move upward from both sides of the body, the back is tight, and the body remains stable during the completion!