Bend forward and stretch back: spread your legs shoulder width apart, put your hands on your hips, and then do full waist flexion and extension for 5~ 10 times. Try to relax your waist muscles during exercise.
Turn hips and turn around: legs open, slightly wider than shoulders, hands akimbo, and breathe evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then do the same rotation counterclockwise. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 10~20 times. Pay attention to keep the upper body basically upright, move with the rotation of the crotch, and don't lean forward and backward too much.
Alternate tapping: legs open, shoulder-width, legs slightly bent, arms naturally drooping, hands half clenched. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of swing, the hands are one after the other, alternately slapping the back and abdomen. The strength can be determined as appropriate, so that it can be done for about 30 times in a row.
Climbing feet with both hands: the whole body is upright and relaxed, and the legs can be slightly separated. First, raise your arm, and then lean back as far as possible. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
Arch bridge type: Lie on your back and bend your legs, with your feet, elbows and back of your head as fulcrums (5-point support), and lift your hips hard, just like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10~20 times each time.