1, lie flat on the bed, bend your knees and put your feet on the bed, then lift your hips hard and leave the bed surface for about 10 cm. At this time, you will feel the strength of your back muscles. Hold for about 3-5 seconds and repeat 10 times. Do this three times a day.

2. Lie prone on the bed, put the upper limbs straight at the sides of your body, and lift the upper body forcibly about 10 cm. At this time, you will feel the strength of your back muscles, and keep putting it down for 3-5 seconds, so repeat 10 times, and do it three times a day according to this method.

3, abdominal muscle exercise, that is, do sit-ups, also do 10 times each time, 3 times a day.

4. Stand and twist your hips with your feet shoulder width apart, your hands akimbo, twist your hips to the left and right, and your shoulders lean back slightly. Do it left and right 100 times.

5. Bend forward and stretch backward, with both sides shoulder width apart, toes inward, bend forward slowly, so that your hands gradually touch the ground, and then stretch backward to the maximum. Repeat 10 times.

6. Cross and twist your waist, your feet are shoulder width apart, your toes are inward, your arms are straight, one hand is on your sides, and the other hand is raised above your head. If your left hand is on it, swing it to the right rear first, then your right hand is on it and swing it to the left rear. I twisted my waist, too. Do it left and right 100 times.

7. Knees deep, feet shoulder-width apart. When squatting, don't leave your heels on the ground, and keep your arms close to your calves. At the same time, make a fist with both hands and stretch forward. Start slowly. When you stand up, stretch your back and retract your fist. Action from slow to fast, repeat 100 times.

8. Hold your legs forward, lie on the bed, bend your knees as much as possible, then slowly push your heels out obliquely, and then retract your outstretched legs into a kneeling position and do it alternately for 20 times.

9. Swallow-style, the patient lies prone on the wooden bed, with his arms straight to his sides, and then his head, shoulders and arms are lifted backwards. At the same time, straighten your legs and lift them up to make your whole body look like a swallow. Repeat 10 times. Or hands akimbo, let the patient hold the chest, lift the neck, and straighten the lower limbs backwards at the same time, so that the body and abdomen all contact the bed surface.

10, inverted arch type, the patient lies on his back, his lower limbs are bent on the bed, with elbows or shoulders and the back of his head as fulcrums, and bilateral sacrospinous muscles are contracted by holding out his chest to make the human body arch. If the patient is strong enough, elbows and shoulders can also leave the bed surface, with only feet and head as fulcrums.

1 1, head and feet inversion fitness method, that is, head and feet inversion fitness method. The correct posture requires arms straight, shoulders spread, waist and abdomen tightened, and the body stands upside down in the shape of 1 to keep the body balanced.