This simple aerobic exercise suits each of us. It helps to maintain correct posture and prevent spinal diseases. Complete set of movements, if once a day, 30 minutes each time. If it is 1 twice a day, each time 15 minutes is enough. Get up in the morning and relax your muscles? Heating? You can do it; If you do it at night, don't be later than 8 o'clock. At first, each movement was done 4 times, and gradually increased to 8 times.

1 ? Stand with your feet shoulder-width apart, with your hands hanging down naturally and your abdomen tucked in. Keep your shoulders slightly back and your head straight. Lift your hands to your sides, shoulder width apart, tighten your muscles, hold your breath, then put them down and relax.

2 ? Stand with your feet shoulder-width apart, with your hands hanging down naturally and your abdomen tucked in. Put your hands above your head, hold your breath, keep your feet on the ground and stretch upward. Return to the ready state.

3 ? Sit on the ground, feet to both sides, hands behind your back, bend your right leg, cross your left leg, touch your right knee, and keep your palms on the ground. Go back to readiness, relax, and then change your left leg.

4 ? Lie on your stomach with your arms bent, your head on your palm, your legs straight and shoulder-width. Keep your abdomen close to the floor, lift your straight right foot slightly, hold your breath and stay still. Go back to the ready state and change your left foot before doing it.

Lie on your stomach with your arms bent, your head on your palm, and your legs straight and shoulder width apart. Turn your head to the right and look back. At the same time, lift your left foot and hold your breath. Return to the ready state. Turn your head to the left and do it with your right foot.

6 ? Lie down. Support your body with toes, elbows and forearms, palms facing each other. Lift your body with your forearms and toes as fulcrums. Return to the ready state.

7 ? Lie on your right side and support your body with your right forearm and right palm. Keep your left hand straight and stick to your body, keep your legs straight, lift your body, keep your thighs off the ground, keep your body straight and still, return to the ready state, and then switch to your left side.

8 ? Sit on the ground, keep your back straight, tuck in your abdomen, bend your right leg, and keep your feet close to your left leg. The bent left leg extends backward and the right hand is supported from behind. Hold your right shoulder in the palm of your left hand, turn your head to look at your heel and stay still. Look back and forward. Just relax。 Do it on the other side.

9 ? Sit on the ground with your back straight, your abdomen in, your legs crossed, your right leg on the floor, and your palms on the floor. Keep your head down, put your chin on your knees, relax your neck and back muscles and stay still. Return to the ready state. Switch legs and do it again.

Sticking to this set of movements can help you relieve and prevent all kinds of low back pain, especially if you often sit with friends and have to practice.