1, lie on the bed, hold your head up and chest out, keep your hands straight forward and knees straight.

2. Kick back and lift your head, chest and limbs off the bed as much as possible, like a swallow, hence the name "Swallow Style".

3. Each time lasts for 3 ~ 5 seconds, then the muscles relax and rest for 3 ~ 5 seconds, and so on.

Extended data

Precautions:

1, the action principle of swallow movement: enhance the strength of back muscles (especially erector spinae) and abdominal muscles, maintain the stability of the spine, and prevent the occurrence of waist injuries. If you feel waist pain, discomfort, stiffness, etc. After exercise, you should reduce or stop exercise properly to avoid aggravating symptoms.

2. The frequency and intensity of swallow movement vary from person to person, generally 20 ~ 40 times at a time, lasting about 5 minutes. Exercise should be gradual, and gradually increase the amount of exercise every day.

References:

People's Network-Take care of your waist and don't sit in a chair without a backrest.