Sit on the ground with your legs bent, put your hands around your calves, tuck in your abdomen and arch your back. Your body will touch the ground one by one from the coccyx and lumbar spine. First of all, you don't have to use your feet too much. After doing it a few more times, it depends on your physical condition. Roll to the thoracic vertebrae, cervical vertebrae and toes, and gradually the feet will be excessive and the feet will land.

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Back rolling is a traditional health preserving method in China, which stimulates and massages the back by rolling back and forth on a hard surface, thus achieving the effects of relieving muscle fatigue, enhancing spine flexibility and promoting blood circulation. The supine posture can promote breathing, increase vital capacity, enhance the support of the spine, and also relieve back pain and stiffness.

The method of tumbling is very simple. Find a flat place, take off your shoes, lie flat, put your hands across your chest or sides, and then roll your body left and right with your abdomen as the fulcrum. In the process of rolling, pay attention to keep breathing evenly and comfortably, and avoid overexertion.

Back rolling has many advantages. First of all, it can relieve muscle fatigue and relieve back pain and stiffness. Secondly, backward rolling can enhance the support of the spine, reduce the burden of the lumbar spine, and alleviate the problems such as lumbar disc herniation. In addition, tumbling can also promote blood circulation, enhance the body's immunity and relieve physical fatigue and insomnia.

It should be noted that although the back roll has certain benefits, it is not suitable for everyone. For people with spinal diseases or related problems, it is recommended to carry out back rolling exercises under the guidance of a doctor. In addition, pay attention to keep breathing evenly and comfortably during the back roll to avoid overexertion.

In a word, sit-ups are a simple and effective way to keep fit. It can help us to relieve muscle fatigue, enhance the flexibility of the spine and promote blood circulation. When doing tumbling exercises, you need to pay attention to the correct posture and breathing methods to avoid excessive exertion. In case of doubt or discomfort, it is recommended to consult a doctor or professional advice in time.