2, often turn over in bed. When we are still struggling in bed, we can turn over in bed. First lie on your side, with your arms sticking out from your back, your palms open and your knees bent. Turn your head and knees in opposite directions. After flipping twice, let the head also participate in the rotation. Let the head rotate with the arm, and then slowly move in the opposite direction. Repeat 10 times, then switch to the other side.
3. Lift your shoulders and abdomen. Lie on your back on the bed with your knees bent and your feet on the bed. Put your palm near your hips and press the mattress at the same time. At this time, you can start inhaling and abdomen, and your shoulder blades are raised. Inhale and exhale, while lowering your shoulders. Repeat 10 to 15 times.
4. Put your knees on your chest. This step is also lying on the bed, the difference is that the legs are straight, then the left leg is lifted and the thighs are grasped from behind with both hands. Then slowly pull your knees to your chest until you feel a slight burning sensation in your legs, and keep this action for 8 seconds. On the basis of this action, raise your head and make your forehead close to your knees. Hold on for another 8 seconds and then change to the other leg, and do it three times for each leg.
5. Twist your spine. First, lie on your back on the bed with your knees bent, your feet on the bed, and your arms extended to your sides. Then tilt your knees to the left, your eyes to the right, and your shoulders against the bed. Then keep your upper body relaxed. Finally, hold this action for 5 seconds, and then switch to tilt to the right. Just do it three times on each side.