Lie prone on the bed, hold your head high, straighten your hands forward, and straighten your knees. Kick back and lift your head, chest and limbs as far as possible out of bed, like a swallow flying.

It lasts for 3 ~ 5 seconds each time, and then the muscles relax for 3 ~ 5 seconds. This is a cycle. Training swallowing movements is good for both cervical and lumbar vertebrae. Exercising the muscles of cervical and lumbar vertebrae is of great benefit to prevent cervical spondylosis and lumbar disc herniation. If you feel tired, you can reduce the number of times.

Extended data:

Precautions:

Little Yin Fei is a classic and easy-to-operate waist muscle exercise. The essentials are relatively simple and easy to master, and are not limited by weather, environment and other conditions.

On the ground or hard bed, take a prone position, take the waist as the fulcrum, put your hands on your sides, back or head according to your own situation, and lift your head and feet forcefully at the same time, slightly off the ground. Do 1 time every morning and evening, and do 3 groups each time, each group 15, and hold it for 5- 10 second when lifting.

Baidu Encyclopedia-Little Yin Fei