① Hold the horizontal bar with both hands, and each group will be suspended for 5 minutes, and do 3 ~ 5 groups at a time. At first, your feet leave the ground. When you are exhausted, you can point your toes to the ground. ② At ordinary times, you can do some actions to increase the range of motion of the thoracic spine, such as sitting, raising your hands horizontally to both sides, separating your legs with shoulder width, bending over, touching the toe of your right foot with your left hand, resetting, and then alternating. 3 small push-ups: prone, waist strength, arms up, head up, don't leave the bed below the hips. If you feel relaxed, you can put your head in your hands to complete a small push-up. Each of the above movements is trained 20 times, with 2 ~ 3 groups every day. Pay attention to gentle movements during training to avoid brute force.