Lie on the mat, exhale, tighten your abdomen, stretch your arms forward, then tighten your shoulder blades down and back, and land your hands on the ground. Inhale and lower it slowly. Repeat 12~ 15 times. Do three groups. The interval between groups is 1 to 2 minutes. (Figure 1) A more difficult movement: the arm extends horizontally and is parallel to the ground.

Function: It can exercise upper back muscles and correct thoracic posture.

Tighten the abdomen, hold the raised right foot backwards with your right hand, and press your shoulders backwards. (Figure 2) Hold for 30 seconds. Do two or three groups, then switch to the other side, do the same, do two or three groups. A harder trick: grab your feet backwards with both hands at the same time.

Function: Exercise upper back muscles, especially for cervical, thoracic and lumbar vertebrae.

Legs are naturally bent, feet are hip-width apart, and the upper body is lying on the mat. Slowly lift each spine from the hips to the cervical spine until the knees are in line with the cervical spine. (Figure 3) Repeat 12 to 15 times, or hold it for 40 to 60 seconds, and then slowly put it down.

Function: Exercise the whole spine.

Ready posture is the same as three. Put your hands on both sides of your ears, with your fingertips forward, your left leg bent and your right leg straight, and then slowly support your body with your hands so that your upper body and right leg are in a straight line. (Figure 4) Hold for 20 to 30 seconds. Do 1 2 times. And do the same thing on the other side.

Function: Exercise the upper back and the whole spine.

Put your hands on both sides of the chair, bend your right leg, perpendicular to the ground, straighten your left leg, support your body in a straight line, with your back down and your abdomen tightened. (Figure 5) Hold for 30 to 40 seconds. Repeat 3 or 4 times, with different legs.

Function: Exercise the whole spine.

Reminder: People with lumbar disc herniation should exercise carefully, or choose simple postures in 1 and 2.

Man's self massage

Doctors use massage to treat many diseases, but when a person is basically healthy, he can massage himself.

It is best to do self-massage after morning exercises and training, when the muscles are fully relaxed. One of that most widely use massage methods is skin massage. At the beginning and end of massage, one of the more powerful methods is squeezing. Squeeze with the bottom of your palm and thumb. To increase stress, you can put one hand on the other. Rub with two fingers for more strength. Kneading can not only promote blood circulation, but also dissipate various deposits and knead large muscle groups. Kneading is a main method of self-massage.

When kneading, relax your muscles. Lift the muscles from the bone bed and knead them hard. Massage the calf first, then massage the joints, thighs, chest, upper limbs, back muscles, waist muscles, neck muscles and head. Massage hands move towards the heart and the nearest lymph nodes: lower limb massage-from the foot to the knee joint, and then from the knee joint to the groin; Chest massage-from sternum to both sides; Neck massage-downward; Back Massage-Massage the joints and abdomen with your hands in a circular motion from the spine to both sides. Axillary, groin, elbow fossa and popliteal fossa should not be massaged, and each muscle should be massaged at least 3-4 times.

Massage is also very beneficial for completely healthy people. Massage can quickly eliminate fatigue and restore the working ability of muscles. Restorative self-massage combined with steam bath is better.