1. Prone swallow. On a hard bed or clean hard floor, take a prone position, face down, lift your arm with the shoulder joint as the support point, gently lift your head while your arm is up, and lift your shoulders back and up. At the same time, gently lift your feet, contract the muscles at the bottom of your waist, try to support your body with your ribs and abdomen for 3-5 seconds, then relax your muscles and rest your limbs and head for 3-5 seconds.

You can do it 30-50 times a day. Can be divided into 2-3 times, adhere to more than 6 months. It is best for patients after lumbar surgery to have a lifelong exercise program.

You can do 10-20 times at first, and gradually increase it. Do it in bed before going to bed, but stick to it.

2. The standing swallow. Stand upright, raise your hands horizontally, palms outward and fingers upward; Lift your arms up slowly and be a swallow; At the same time, keep your hands straight down from your wrists.

Exercise effect: this action can fully mobilize the muscles around the cervical spine; If it can be done 200 times a day, the cervical discomfort will be basically relieved within 10 days. You can do it 50 times at first, 50 times after two or three minutes' rest, once in the morning and once in the evening. You can also do it several times on the way to the bathroom to relieve tense muscles in time.