Stand or sit and do the first two actions together. Strengthen piriformis muscle first, and then strengthen craniocervical muscle group. On this basis, the spine stands upright and bends forward to enhance the sense of movement. Practice repeatedly.

When you are familiar with repeated solo and mixed exercises, you can add moderate chest collapse (high chest collapse, low chest) and use abdominal deep breathing exercises. At this time, we should emphasize the depth and intensity of abdominal breathing. It is better for the dorsal costal sinus (1 1, 12 left and right sides of thoracic vertebrae) to feel full and slightly distended.