Specific practice: the whole process of landing on all limbs, hands and shoulders vertical, knees and hips vertical; People who need cushioning can put towels under their knees. Keep your back straight at first, then bend your back up and your hips down, and keep this posture 10 second; After that, expand your chest to make your back sink slightly, and hold for 10 second. Stretch your back up and down for 30~60 seconds like this.

This exercise can enhance the mobility of the spine and improve the stability of the body. Landing on all fours can also exercise the muscles of the arms and legs. People who can't land on all fours can do the above back stretching exercise in a sitting position, and this exercise can also be used as a warm-up exercise before aerobic exercise such as walking.

Step 2 stand on one leg

Specific practice: stand by the wall to prevent falling. The initial action is to stand with your legs apart to the width of your hips, slowly lift one foot and bend the other slightly; Keep balance by abdominal muscles and keep this action for up to 30 seconds; Then change the other foot.

After a period of exercise, you can leave the support of the wall and choose two legs to stand side by side to complete the initial action. At this time, you can choose some more difficult additional actions, such as extending one raised foot outward or to the knee of the other leg, or closing your eyes to continue the action.