1, cat style, kneel down, put your hands in front of you, put your limbs on the ground, open your palms, arch your back like a cat stretches, and stretch your back muscles. If your neck has been injured, please don't bow your head and keep your neck and trunk in a straight line. If it is difficult for you to arch your back, ask your friends to help you and let them put their hands on your shoulder blades.

2. Be heroic, bend your calves, put your feet up, sit on your knees, keep your feet as tight as possible, and ensure that your thumb is no more than 30 cm away from your body, and put your hands on your knees. Heroic style can also relax leg muscles while stretching back muscles. Heroic style can be used instead of lotus style in meditation.

3, cat and dog style, in the cat and dog style, first support the body with four limbs, bow your back to complete the cat style, and then slowly droop your back and tilt your head upwards to complete the whole action. This action can enhance the flexibility of your back and relieve back pain, and each action can be kept for at least five seconds.