Step 1: Open your feet, inhale and raise your arms to the level, exhale, relax your shoulders and palm down. Look straight ahead.

Step 2: Take a deep breath, relax your right waist and fall horizontally to the right when exhaling.

Note: Never let our bodies move forward.

Don't bow your back. You should feel your body close to a wall. Try to open your shoulders and bend your plane sideways.

Feel the left waist stretch.

Just get to your comfortable position, and don't force yourself to reach the level of a coach at the beginning.

Please keep the above action 15 seconds.

Restore the initial posture and repeat the action in the opposite direction.

Special note: 4 groups/day. Don't send your hips when you are on your side.

If you can, after practicing for a period of time, you can try to hold your ankle with your hand for 30 seconds as far as possible, and then resume your standing posture.

The second style: bird king style-waist stretched forward

Step 1: Stand with your legs together.

Inhale, raise your arms, palms facing each other.

The left arm is pressed against the right arm, the elbows are overlapped, the arms are folded, and the hands are folded.

If your hands can't be closed, hold your left wrist with your right hand.

Step2: Lift your left leg and wrap it around your right calf, with your body center of gravity between your legs.

Put your right toe firmly on the ground.

Step 3: Adjust your breathing, take a deep breath, straighten your back and squat slowly.

After maintaining a good balance, the upper body moves forward, so that the abdomen is close to the thigh and feel the stretching of the back.

After holding 15 seconds, restore the initial posture and proceed in the opposite direction.

Special note: 1 group/day. This set of movements can not only stretch the waist forward well, but also squeeze into the internal organs, helping you eliminate turbid qi and defecation in the body and exercise the strength of lower limbs.

The third type: bow type-moving the back waist.

Step 1: Lie flat on the ground, with your chin gently touching the ground and your eyes slightly looking at the ground. Adjust your breathing, bend your calves, and hold your ankles from the outside with your hands.

Cultivate your concentration.

Step 2: Inhale, push your waist hard, lift your upper body off the ground, and feel your lower back stretched.

If possible, hold your hips, pull your legs with your hands and lift your thighs off the ground. The whole body is like an open bow.

Head back slightly, eyes open upward.

Special note: 2 groups/day. At the beginning, don't force yourself, just try to lift your upper body first.

Because our waist has always been a precursor on weekdays, we rarely get backward stretching, so this action can effectively move the muscles and spine of the back, eliminate the fatigue and pain of the back, and effectively reduce the fat around the waist.

The fourth style: swan style-tighten the waist in an all-round way

Step 1: Kneeling posture, thighs and calves at 90 degrees. Raise your head slightly and look straight ahead. The palms are close together, and the opposite direction is 90 degrees with the forearm. Put your little fingers together, put your palms on the ground, and bend your elbows slightly so that they are supported under your ribs. At the same time, slowly move the center of gravity forward.

Step2: The forefoot touches the ground. After breathing is adjusted, the waist is forced, the center of gravity moves forward, and the legs are slowly straightened backwards to support the body off the ground.

Special note: 3 groups/day. Reorganization is difficult. At the beginning, it's best to try slowly and don't rush for success. In particular, the elbow joint must not be locked directly, and it should be kept moderately bent to prevent sports injuries.

The fifth type: cat stretching-relax the waist in all directions

Step 1: Kneeling posture, thighs and calves at 90 degrees. Keep the head, neck and spine in a straight line. Look at the ground between your palms.

Step 2: inhale, press your back down, press your abdomen to the ground, press your shoulders down, and hold your chest out. The head leans back, and the hips are upturned, forming a downward arc with the back, thus squeezing the muscles of the back.

Step 3: Exhale, hunch your back, and move your lumbar spine in the opposite direction. At the same time, lower your head and lean your chin on your chest as much as possible, so that your whole body can make an upward arc and feel the stretching of your back muscles.

Special note: 3-6 groups/day. This group of movements can effectively move and relax the whole spine, especially where the back has just been stressed, and draw a perfect full stop for the whole movement.