This action can stretch the whole spine and relax the back muscles.

1, upper body straight, sitting cross-legged.

2. Inhale for 3 seconds, at the same time, straighten your arms left and right, palm up, lift from the side and reach the top of your head.

3. Exhale for 3 seconds, turn your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn the upper body back to its original position.

4, exhale for 2 seconds, palms down, arms from the top of your head to your sides.

Note: People with serious heart problems cannot do this action.

● Hand-lift type

This action will make the shoulders and upper back feel stiff.

1. Stand with your feet together, or half a foot apart, cross your hands in front of your body and relax.

2. Inhale for 3 seconds, raise your arms above your head and keep your hands crossed. Tilt your head back slightly, look up at your hands and pause for 6 seconds. Don't hold your breath.

3. Open your arms shoulder height and stay for 6 seconds.

4. Inhale for 3 seconds to restore the posture of crossing hands, and pause for 3 seconds.

5. Exhale for 3 seconds, put down your arm and return to the starting position. Repeat 5 times.

● Rabbit style

This action can stretch the muscles of the back, pull apart the joints of the spine, make room for them, and reduce the pressure on the spine.

1. Kneel at a 90-degree angle between the lower leg and thigh, keep your upper body straight, lift your arms up while inhaling, then bend forward, lift your hips, keep your arms and head in a straight line with your torso until your hands can lie flat on the ground and your forehead touches the ground.

2. After a few seconds, raise your forehead slightly and hold it for a few minutes.

3. Then inhale slowly, straighten your upper body and return to the starting position.

●

This posture helps to improve the flexibility of the neck and spine.

1. After kneeling at a 90-degree angle between the calf and thigh, the front arch of the upper body is parallel to the ground, and both hands are vertical enough to touch the ground, and then one hand is lifted and straightened, at shoulder height.

2. Inhale, try to raise your head and straighten your spine.

3. Expand the abdomen as completely as possible, inhale enough air into the lungs as much as possible, and hold your breath for 6 seconds.

4. Exhale, bow your head (not too low), arch and stretch your spine for 6 seconds.

, back, beautiful back