Stick the wall 10 minutes every day, rest for 30 seconds, and then stand 10 minutes. When standing, you need to stick your heels, calves, hips, shoulder blades and back of your head on the wall, rotate your arms outward, tighten your lower abdomen and cooperate with abdominal breathing.

2, prone swallow.

On a hard bed or clean hard floor, take a prone position, face down, lift your arm with the shoulder joint as the support point, gently lift your head while your arm is up, and lift your shoulders back and up. At the same time, gently lift your feet, contract the muscles at the bottom of your waist, try to support your body with your ribs and abdomen for 3-5 seconds, then relax your muscles and rest your limbs and head for 3-5 seconds. You can do it 30-50 times a day. Can be divided into 2-3 times, adhere to more than 6 months. You can do 10-20 times at first, and gradually increase it. Do it in bed before going to bed, but stick to it.

3. Hang the horizontal bar, hold the horizontal bar with both hands and palms outward.

When the body is suspended, the knee joint remains slightly flexed and the ankles cross each other. Keep your head centered and in line with your spine. Keep your hands shoulder-width apart. Pull the body vertically upward until the upper part of the chest is kept on the same horizontal line with the horizontal bar, and the joints are fully stretched, so that the body moves downward and returns to the initial state.