Exercise: Stand with your legs apart and your knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. This action is repeated in 2 groups, 20 times in each group. This effect is quick.

2, back massage health care method 2: back off the ground method

Practice: Lie on your back on the bed, put your hands on your sides, then bend your legs, put your heels on the back of your thighs, move your hands to your sides of your head, put your palms on the ground, then inhale and arch your back, that is, kneel on the ground, arch your body with your hands, and lift your hips and abdomen upward.

3, back massage health care method 3: learn the cat arch waist method

Practice: When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then stretch out your arms from your shoulders, shake your arms backwards, tilt your head backwards, then lie in bed and stretch or stand up several times, then turn over and lie down, bend your waist like a cat's "long body" and stretch the muscles of your back and limbs as much as possible.