1, stand with your hands akimbo and your legs apart. First twist the waist to the left until it reaches the maximum; Then twist your waist to the right as much as possible. Do it continuously 10-20 times. 2. Stand with your hands akimbo and your legs apart. First bend forward, then bend left and right, then stand upright, and do 10-20 times continuously. 3. Stand with your back against the wall, keep your hands straight, bend your back, and gradually move your hands down until you reach the maximum. Do this for 5 times. 4, lie on your back, close your eyes, alternately straighten your legs and slowly bend your knees, and relax your muscles with breathing. 5, supine, first bend the right leg, so that the thigh is as close to the chest as possible, and straighten after a pause of 2 seconds; Change your left leg and do the same. Alternate legs and do it 10-20 times in a row. 6. Lie on the left side, put your right arm under your head, bend your legs slightly, then bend your right leg as much as possible, so that your knee joint is close to the lower stool, and then slowly straighten out; Bend the left leg again so that the knee joint is close to the lower stool, and then slowly straighten it. Alternate your legs 10 times, and then switch to the right position. The movements and exercises are the same as before. 7. Kneel on the bed and support your upper body with your hands. When you practice hunchback like a cat, you should lower your head and exert strength at your waist, then slowly raise your head, relax your back muscles, and make your spine "U"-shaped. Inhale deeply when you do hunchback, and exhale when you collapse. 8. Lie on your back, bend your legs, put your arms at your sides, slowly raise your head and upper body for about 1 minute, then lower your head again and repeat until the muscles of your neck and waist feel sour. 9. Lie on your back, with your head and feet as the support points, your waist and hips as high as possible, and your body is in a bridge shape. After 30 seconds, put your hips and waist down, rest for 2 minutes, and do it three times a day when you get up and before going to bed. 10, sit on a stool, rub your waist with your hands for more than 5 minutes each time, and gently pat your waist and spine with your fist for 30-50 times each time. 1 1. Stand with your legs apart, your arms straight forward and lifted upward, and your head and upper body lean back as far as possible. When you can't lean back, lower your head instead, keep your arms as vertical as possible, touch your toes and pay attention to your knees. Then raise your head and lean back and repeat the exercise. 12. Stand with your hands akimbo and your legs apart. First twist the waist clockwise 10 times, then counterclockwise 10 times, and finally bend back, forth, left and right five times.