On the flat ground, spread a yoga mat and you can start. Pay attention to the moderate thickness of the yoga mat. Too thick is not effective, too thin is easy to get hurt. In addition, be careful not to move too much at first, and then gradually adjust the movement range after the body adapts.

Sit on the ground with your legs bent, put your hands around your calves, tuck in your abdomen and arch your back. Your body will touch the ground one by one from the coccyx and lumbar spine. First of all, you don't have to use your feet too much. After doing it a few more times, it depends on your physical condition. Roll to the thoracic vertebrae, cervical vertebrae and toes, and gradually the feet will be excessive and the feet will land.

Lie on the ground, bend your knees with your feet, hold your calves with your hands, raise your head and abdomen, and arch your back. Your body touches the ground one by one from the coccyx, lumbar vertebrae and thoracic vertebrae, and rolls back and forth like this. Depending on your physical condition, you can't be too reluctant.

Key points to pay attention to in back roll:

1, manage and decide whether to roll over after exercise according to your own physical condition. If you have diseases such as lumbar disc herniation, it is recommended to knock it slowly, otherwise it is easy to do harm to your body after rushing to exercise.

2. Pay attention to rolling on the wooden floor or in front of the bed. Sponge pads should not be too soft or too hard. If it is too soft, it will not have the expected effect. If you push too hard, you will easily hurt your back.

3. It is necessary to pay attention to the situation at the beginning of training, that is, some smaller ranges roll back, gradually merge into it and then increase the range.

4. When fully integrated, you can roll to Dazhui point in the case of rolling up, and then stay at the oppressed Dazhui point for a while. In the case of rolling down, you can lift your waist hard when you reach the strength of the coccyx, which is beneficial to make the coccyx stronger when it hits the ground.

There are several important acupoints on the Du Meridian, one is the strong coccyx, the other is the Ming Gate, the third is the body column, the fourth is the Zhiyang point, and the fifth is Dazhui. Mingmen, Zhiyang and Changqiang are located in the middle of the Du Meridian, while Dazhui and Changqiang of the coccygeal vertebra are easier to exercise, so you can exert a little force on these points during the tumbling.