1, perineal exercises: lie flat, bend your knees, put your feet together, put your knees flat on the bed surface, contract your hip muscles and lift your anus upwards, and close the urethra, vagina and anus;

2. Back movement: Lie on your back on the bed with your knees bent, elbows and back pressed against the bed, abdomen and buttocks lifted upward, and your shoulders, elbows and feet supported your whole body weight for about 5 seconds. Then relax your waist muscles and rest your hips for 3 to 5 seconds.

3. Leg exercise: lie on your back on the bed, put your hands flat on your sides, tighten your toes, lift your right leg to the highest point for 3 to 5 seconds, slowly swing your legs to the right and put them back in place; Lift the left leg to the highest position, hold it for 3 to 5 seconds, slowly swing the leg to the left and put it back in place;

4, chest and abdomen exercise: lie on your back on the bed, put your hands on the chest and abdomen respectively, with the middle finger touching the breast and navel as the standard, rub your hands left and right;

5. Head and neck exercise: lie on your back on the bed, take off the pillow, push the headrest back to the bed, lift your shoulders and back for 3 ~ 5 seconds, then relax your muscles, put down your shoulders and back and rest for 3 ~ 5 seconds.