Supine: supine, with a pillow on the back, relax the whole body, and pay attention to fully relax the muscles of the head, neck and chest.
Prone at both ends: lie prone on the mat or bed, pick up at both ends, inhale and throw, lift your chest and legs up at the same time, make your body bow back, control for 4~5 seconds, then breathe and relax.
Back-to-back abduction: feet open, shoulder-width apart, arms clasped back to back. When inhaling, stretch your hands down hard to make your arms completely straight, and at the same time, hold your shoulders as tight as possible. After the action reaches the maximum, control for 4~5 seconds, and then relax and recover.
Push the dumbbell to the back of the neck: open your feet, push the dumbbell with both hands, hold it slightly wider than your shoulders, put it slightly wider, put it behind your neck, chest out, abdomen in, inhale, and forcibly lift the dumbbell to the back of your neck until your arms are completely straight above your head, and control it for 2~3 seconds. After breathing, slowly put it down and restore it.
Curved arm support: stand 50~80 cm away from the wall, raise your arms horizontally in front, approach your toes, lean your upper body towards the wall, support with your arms bent, control for 5~ 10 seconds, push the wall with your palms, and restore your upright posture.
Lie on your back and hold your chest out.
Lie on your back, put your arms straight on your side to help the ground, hold your chest out hard to make your back leave the ground to the maximum, control it for 2 seconds, and return to your back. Wave your arms to expand your chest: raise your arms horizontally in front of you, make a fist, then swing back and forth to expand your chest, and at the same time do the actions of raising your head, holding your chest out and abdomen in. Head up against the wall: open facing the foot of the wall, lift your arms forward, hold the wall with your palms, raise your head vigorously, hold your chest out, bend over, and pout your hips, so that the whole arm is close to or completely close to the wall, and the movement is controlled for 4~5 seconds to the maximum, and then relax. Correct hunchback should have good habits: insist on sleeping on a hard bed. Before going to bed, put a high pillow on your back to relax your whole body and let you throw it back. The pillow you sleep on should be thin.
Try to lie on your back and don't sleep with your head sideways. During the day, always hold your chest, abdomen and waist, and stretch your shoulders back. In addition to keeping your spine straight when studying and working, you should also properly configure the height of tables and chairs when writing and reading.