Hip benders pull their left legs and knees to the ground, their left legs and toes support the ground, and their heels are raised.

Bend your right leg and keep your thighs parallel to the ground; Put your right hand on your hips or thighs, hold your head high, tighten your abdomen and straighten your back; Keep your left arm straight forward, palm open, thumb up, little finger down and finger pointing forward for 25 seconds.

Keep your left arm straight, palms open, fingers facing the sky. Viewed from the side, the arm, back, waist and coccyx form a straight line for 25 seconds; Put down your arm and relax for 5 seconds, then repeat the above actions 1 time; Change legs, do it twice according to the above steps, and a group of actions is over; Every time you exercise, do a set of movements twice.

Extended data

Spinal movement is about the health care and exercise of the spine. The spine, also known as spine and vertebra, is composed of vertebrae and intervertebral discs with special shapes. It is located in the middle of the back, connected to the skull, connected to the ribs in the middle, and the lower end forms the pelvis with the hip bone. From top to bottom, there are 7 cervical vertebrae, 5 thoracic vertebrae 12, 5 lumbar vertebrae, 5 sacrum 1 root (composed of 5 sacrums) and 24 coccyx 1 root (composed of 4 coccyxes) * * * independent vertebrae (adults).

A longitudinal spinal canal with a spinal cord is formed in the spine from top to bottom.

Refer to Baidu Encyclopedia-Back Movement