Step 1: sit on the ground with your legs bent, put your hands around your calves, and don't breathe too fast naturally;

Step2: Abdominal arch, the body touches the ground from the coccyx and lumbar vertebrae. First of all, you don't have to use your feet too much. Do it a few more times and it depends on your physical condition.

Step3: Then roll to the thoracic vertebra and cervical vertebra, with toes facing up, gradually put your feet over your head and touch the ground with your feet straight.

The second category:

Step 1: Lie on the ground, bend your knees with your feet and hold your calves with your hands;

Step 2: Raise your head and abdomen and arch your back. The body touches the ground from the coccyx, lumbar vertebrae and thoracic vertebrae.

Scroll back and forth like this. Turn over.

The back rolling method can achieve good results in getting up in the morning and sleeping at night, and it is repeated for 30 ~ 50 times. Because when doing this exercise, the body curls up like a ball, and it can also stretch the muscles of the back, prevent muscle atrophy and promote the regression of inflammation and swelling. For people with symptoms, please do it under the guidance of a doctor or a professional, and pay special attention to the range of movements and the frequency of practice.