1) Hold the wall and press the chest and waist.

Stand one step away from the wall and raise your arms to hold the wall. Lean your upper body as far as possible to your predecessor, hold your chest high and lower your waist, and don't move your feet forward. Keep your chest against the wall and keep it for 4 beats before recovering. This action should be practiced frequently, so that the child can gradually form a posture of holding out his chest and pulling out his back.

(2) arms flip chest and waist exercises

Stand with your back to the wall one step away, turn your arms inward and lift the grip, then hold your head up to the highest, fold your arms inward as much as possible and stand upright. Keep 4 beats before recovery. Do it 6 ~ 8 times and pay attention to breathing naturally.

3) Hands back chest exercises

Open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind your bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.

(4) Sit up straight back

Tie an object (not too hard) to the back of the chair, such as a ball. People sit on the chair L, with their hips as far as possible inside, their backs leaning against objects, their hands holding the back of the chair backwards, and then holding their arms as far as possible inside, holding their heads up and chest out. Four beats completed 1 time, 6 ~ 8 times.

(5) Chest expansion exercise

Open your legs, raise your arms horizontally in front, then open your arms to the side to expand your chest, and then restore them. Repeat this operation 20 times for 16. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.

(6) Prone from both ends

Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8 ~ 12 times. It is required to clamp your legs and hold your head high when starting.

(7) Supine arch back: Lie on your back, pull your arms straight at your side, lift your back off the ground, hold your chest hard for 2 seconds, then restore it and do it for 8 ~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.

(8) Hold the stick around the shoulder: spread your legs, hold the stick with both hands slightly wider than your shoulders, hold the stick over your head, hold your arms back, put the stick on your back, and then hold your arms from back to front. Exercise 12 ~ 15 times. It is required to straighten your arms, chest and abdomen, and wrap your shoulders back and forth.

(9) crawling. Hands and toes on the ground, crawling on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10 ~ 15 minutes.

(10) Rolling is lying on the bed and rolling for 5 minutes twice a day. To avoid dizziness, don't walk too fast.

(1 1) In Tai Ji Chuan, Tai Ji Chuan, it is required to drive the limbs around the waist, so that the waist is always in a natural and comfortable vertical state, which has a good corrective effect on hunchback.

(12) Stand naturally, turn your chest, put your hands on your hips, hold your head high, turn left and then right, and repeat for 30 ~ 40 times. To do this set of movements, try to hold your chest and abdomen as much as possible and turn around hard.

(13) Stand naturally with a stick, put two sticks with a length of 1 m on the back scapula, and hold out your chest for 20 ~ 30 times at the same time.

(14) put your arms on the bed and lie on the bed, with your shoulders close to the bed. Your head naturally leans back and your arms stretch and vibrate for 20 ~ 30 times.

(15) supine arch bridge lie on your back on the bed, arch your body like a bridge with your head and feet as the support points, stay for 5 ~ 10 seconds and then fall, and do this repeatedly 10 ~ 20 times.

(16) Push-ups. Hands and feet touch the ground at the same time, supporting the head, neck and body. When practicing, bend your elbow and push your arm, and move straight up and down without touching the ground. Repeat 15 ~ 30 times.

(17) Oppose supporting legislation. Folk also called "scorpion climbing the wall upside down". Stand against the wall about 1 m away from the wall, then touch the ground with your hands 30 ~ 50 cm shoulder-width away from the wall, with your legs straight back on the wall, your feet up and your head down in an inverted arch shape. It is advisable to insist on 1 ~ 2 minutes each time.

(18) Regulations for wall-mounted workstations. The two heels are close together, the knees are slightly tightened, the hip muscles are tightened, the lower abdomen is slightly contracted, and the chest is naturally tall and straight. Shoulders should be flat, slightly backward, arms naturally droop and gently stick to the sides of your body. The neck is straight, close to the collar, the jaw is miniature, and the head is lifted. When practicing, keep your heels, calves, hips, shoulders and back of your head close to the wall. You can stick to the wall station 1 ~ 2 times a day for at least 30 minutes each time.

(19) Tilt back and vibrate the arm. Sit in a chair with your arms straight, lift back from the front, and tilt your head back. Or straighten your arms, lift horizontally from both sides of your body and move back and forth, while tilting your head backwards. 10 ~ 20 minutes each time.

(20) transverse vibrating arm. Sit upright or stand with your legs apart, put your hands straight on your head, palms facing each other, and swing your body back and forth from the waist up and left and right with appropriate force. Repeat 30 ~ 40 times.

(2 1) horizontal bar suspension method. Standing under the horizontal bar about 2.5 meters high, grab the bar body with both hands shoulder width, so that the body will naturally straighten and sag, and then swing up and down slightly. 65438+ 0 ~ 2 minutes each time is appropriate.

(22) When sleeping, you can try to sleep on a hard bed without a pillow, and have a rest every time 10 ~ 20 minutes.

(23) Crawling action: hands

-originated from Kawaki's method of keeping in good health.