Second: Exercise the muscles of the spinal system.

Specific method: 1, find a relatively smooth wall to practice, door panels or wardrobe mirrors can also be used, so as to avoid too rough walls may rub your nose.

2. Stand facing the wall, one is to adjust the distance between your feet and the wall, and the other is to adjust the distance between your feet. The closer the foot is to the wall, the more difficult it is; It is easier to squat with your feet apart. A suitable distance to squat on the wall should be that you can squat down and feel a little tired.

? 3. After finding the right distance, you can formally practice squatting on the wall: standing face to face, feet together, center of gravity resting on the front foot, hands hanging naturally, palms inward, whole body upright, toes against the wall, shoulders buckled, chest and abdomen closed: whole body relaxed, quiet for a moment, so that the mind is peaceful. Then relax your waist backwards and squat down slowly. When squatting, don't lean back or tilt your head, relax your waist, protect your abdomen, and relax your shoulders (buckle forward to the wall); The tail is buckled forward, and the life gate protrudes backward.