1, chest out and turn around, feet shoulder width apart, head up and chest out, arms raised horizontally to both sides, then slowly turn your body to the right and rear, and then turn to the left and rear, repeating 30-50 times each.

2. Hold the sky with both hands, stand naturally, cross your fingers, palm up, inhale, hold the sky above your head, raise your head and lift your heels, then slowly exhale and put down your arms, and repeat for 20-30 times.

3, body arch bridge, lying flat on the bed, with the head and feet as the support points, supporting the body like an arch bridge, staying for 15 seconds, lying flat, repeated for 20-30 times.

4. Lift your shoulder blades, stand naturally and raise your head, hold your chest with fists, lift your shoulder blades backward, inhale deeply, then exhale slowly and put down your arms, and repeat for 30-50 times.

5. Lift weights on the stomach. Take a prone position before exercise, lie on a bench with shoulder width, hang down your hands, lift heavy objects with maximum strength, and test the maximum negative weight of back muscles when lifting.