1. Prepare a pair of dumbbells of 3-5KG, lift them in parallel, make the arms and shoulders form a 90-degree angle, take the waist and abdomen as the axis, and keep the upper body straight and twist left and right to reach its own limit. Each twist stays in the middle position for 5 seconds, and the left and right rotation is 1 wheel. Insist on doing 15 rounds, effectively stretching shoulder and back muscles.

2. Push back, similar to flying swallows, lie on the bed with your hands shoulder-width apart, and bend back gradually until you reach the limit. Use reaction to exercise all muscle groups in the back, and also exercise sciatic nerve and lumbar muscles. Stick to this action for 3-5 minutes.

3. Crawl, keep your back straight, keep your hands shoulder width apart, and keep your legs at 90 degrees to your bent knees. When crawling, try to exert yourself slowly and exercise the coordination of the back and the whole body. Going back and forth several times, 3-5 minutes each time, can relieve shoulder and neck fatigue and accelerate blood circulation in the back.