When practicing this exercise, you can do all the 10 sections, or you can choose some exercises according to your physical condition, age and waist muscle strength. If there is no obvious discomfort or fatigue, it usually takes about a month to see the effect.

Bend your knees, lift your back and lie on your back, and bend your knees as much as possible. Lift your waist up and get out of bed, supported by heels and shoulders, and put it down 15 seconds. Repeat 15 times twice a day.

People with obvious back muscle weakness can maintain 5 ~ 15 seconds at first, and gradually increase to 15 seconds after practicing for L ~ 2 weeks. After 1 ~ 2 weeks of practice.

After that, it can be increased to 20 ~ 30 seconds. The number of repetitions can also be gradually increased to 20 ~ 30 times.

Half bend your knees to lift your back, half bend your knees. Lift your waist and get out of bed. Other operations are the same as the first part. Generally practice the first lesson for 2 ~ 3 weeks, and then start practicing the second lesson. It can last 15 ~ 20 seconds at first, and it can be increased to15 ~ 20 seconds after a week of practice.

25 ~ 30 seconds. The number of repetitions is increased to 20 ~ 30 times.

Lie on your back with your lower limbs straight. Lift the waist up and get out of bed, support with two heels, and other actions are the same as in the first section.

Generally practice the second action 1 ~ 2 weeks, and then start practicing the third action. At the beginning, the waist lifting can last 15 ~ 20 seconds, and it will increase to 25 ~ 30 seconds after two weeks of practice. The number of repetitions can be increased to 30.

Stretch your back and lie prone, and relax and straighten your lower limbs. The two upper limbs and lower limbs are straight and bent back, the head and neck are tilted back, and the waist is overstretched. Hold 10 ~ 15 seconds, and then lie flat. Repeat 10 ~ 15 times twice a day.

People with obviously weak back muscles can maintain 5 ~ 10 second at first, and after repeated exercise 1 ~ 2 weeks, it can gradually increase to 15 second, and individual strong people can increase to 20 seconds. The number of repetitions gradually increased to 15 ~ 20 times.

Lie on your back, roll your waist, bend your knees and hold your legs. Sit up, lean forward, and do waist rolling exercises. Start with 10, pause for a while, and then roll 10.

Those who are heavier can't sit up and tuck their knees and do rolling exercises independently for the time being, so they can ask someone to help them do it for 8 ~ 10 times. After gradually mastering the essentials of rolling, they can increase it to 15 times, with a short rest in the middle.

Stretch psoas major to supine bed. Bend your knees on the right side, and draw with your left lower limb hanging over the bed for 10 ~ 15 seconds. After a short rest, bend your knees on your left side and droop your right lower limb for drafting. The bed should not be too high, first slowly draw the lower limbs, the initial maintenance time can be slightly shorter, and the drawing time can be extended after proficiency.

Swing your waist and stand with your feet shoulder width apart. Swing back and forth 20 times each.

Hands can be akimbo or swing back and forth with the waist, and try to relax when the waist swings, which can be gradually increased to 30 ~ 40 times.

Standing posture with waist rotation, feet shoulder-width apart. Turn the waist 20 times to the left (clockwise) and 20 times to the right (counterclockwise). Hands can be akimbo, and can also rotate with the waist in the front and back direction.

If there is no hypertension or dizziness, the head can rotate at the same time when the waist rotates. If there is hypertension or dizziness, the head should be kept upright.

Bend over and stretch your arms, and keep standing with your feet shoulder width. When bending forward, stretch both upper limbs to the left, back and up as far as possible, turn left at the waist, repeat for 5 times, recover, bend forward after a short rest, and do similar actions for both upper limbs to the right, back and up, and repeat for 5 times.

Start slowly and gradually turn to medium speed. The number of repetitions increased to 10 respectively.

Bend your knees, keep your legs supine, swing your waist and roll. At first, the waist swings left and right 10 times, and after a short rest, the waist rolls back and forth 10 times. Except the same as section 9, the number of repetitions can be increased to 15 ~ 20 times.