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. Be careful not to lean forward or hunch. You should feel your body close to a wall, open your shoulders as much as possible 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. After holding 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 possible, after practicing for a period of time, you can try to hold your ankles with your hands for 30 seconds, 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, press your left arm on your right arm, and overlap your elbows, as shown in the figure. 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, help you eliminate the turbid gas and defecation in the body, and also exercise the strength of the lower limbs and cultivate your concentration.

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.

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-fully tighten the waist?

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 back, move the lumbar spine in the opposite direction, and at the same time lower your head and try to keep your chin on your chest?

, make the whole body form upward arc, feel the tension of the 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.

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

Step 1: Kneeling posture, thighs and calves at 90 degrees. Raise your head slightly and look straight ahead. As shown in the figure, palms are folded, and the opposite direction is 90 degrees with the forearm. Fingers together, palms on the ground. 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.