1, stand horizontally with your feet shoulder-width, hold your head up and chest out, then do sideways lifting, bend over and practice stretching waist muscles, with 4 beats on the left and 8 beats on the right.

2. Use yoga-style lateral bending to stretch the waist and drive the muscles at the bottom of the waist to stretch, which is better, with 4 beats on the left and 8 beats on the right.

3, attached with bending fingers or toes to stretch the muscles of the back, that is, abdominal back movement, left 4 times, right 8 times.

4. Attach the backhand and touch the toes to stretch the waist. You can mainly practice the longitudinal stretching degree of the waist, with 4 beats on the left and 8 beats on the right.

5. Relax your back with a fitness ball and stretch your waist muscles by lying flat on the fitness ball. This can mainly stretch the front muscles of the waist, that is, the abdominal muscles. Just 1min each time, and do it several times more.

6. Pull-ups pull up the waist. This is to stretch the waist muscles longitudinally by its own gravity, and it can be hung for 10 second, 8 to 12 groups.