(2) Stand with your hands akimbo and your legs apart. First bend forward, then bend left and right, then stand upright, and do 10 ~ 20 times continuously.
(3) Stand with your back against the wall, keep your hands straight, bend your back, and gradually move your hands down to the maximum, and do it for 5 times.
(4) Lie on your back, close your eyes, alternately straighten your legs and bend your knees slowly, and relax your muscles with breathing.
(5) Lie on your back, first bend your right leg so that your thigh is as close to your chest as possible, and then straighten it after stopping for 2 seconds; Change your left leg and do the same. Alternate legs and do 10 ~ 20 times continuously.
(6) Kneel on the bed, support the upper body with both hands, bow your head when you practice hunchback like a cat, exert strength at your waist, then slowly raise your head and relax your back muscles. Your spine is U-shaped, inhale deeply when you do hunchback, and exhale when you collapse.
(7) Lie on your back, bend your legs, put your arms on your sides, slowly lift your head and upper body for about 1 minute, then lower your head again and repeat until the muscles of your neck and waist feel sore.
(8) Lie on your back, with your head and feet as the support points, your waist and hips as far back as possible, and your body is in a bridge shape. After 30 seconds, put your hips and waist down, rest for 2 minutes, and do it three times a day when you get up and before going to bed.
(9) Sit on a stool, rub your waist with your hands for more than 5 minutes each time, and gently pat your fists on both sides of the lumbar spine for 30 to 50 times each time.
(10) Stand with your legs apart, your arms straight forward and lifted upward, and your head and upper body lean back as far as possible. When you can't lean back, lower your head instead, keep your arms as vertical as possible, touch your toes, and be careful not to bend your knees. Then raise your head, lean back, and so on.
(1 1) Stand with your hands akimbo and your legs apart. First twist the waist clockwise 10 times, then counterclockwise 10 times, and finally bend back, forth, left and right five times.