Abdominal muscle training
Hang your head, grab the sides of the chair with both hands and lift it up. At this time, the lower abdomen is forced, the body is arched, and this posture is maintained. Stop breathing for 3 to 5 seconds, then exhale slowly and look up. Do this action five times.
Extension of hips and inner thighs
When the chair is full, put your back close to the back of the chair, put one foot on the chair and put your hands around your knees. When inhaling and exhaling, put your feet on your chest, pause for about 5 seconds, and put your feet down. Do this action about five times.
Staring at navel exercise
Sitting in a chair for one third, hands akimbo, back slightly arched, lower abdomen forced, head hanging down, eyes looking at the position of navel, doing it for about 10 ~ 15 seconds for five times in a row, can alleviate the pain or fatigue of the lower back, and of course can also prevent the pain of the lower back.
Lumbar homing movement
Put your hands on the lower abdomen, exert your strength on the lower abdomen, arch your body, stop breathing for about 3 ~ 5 seconds, then exhale slowly and straighten your body. Doing this action for 5 times can correct the distortion of the lumbar spine and the inclination of the pelvis, and also strengthen the abdominal muscles.
Salute movement
Sit in a chair, hold your chest with your hands, separate your feet slightly wider than your shoulders, bend your knees 90 degrees, inhale, exhale slowly, lean forward, pause for 5 seconds, and then slowly lift your upper body. If you look up first, it will increase the burden on your lower back, so you look up last. This action can stretch the muscles of the back and buttocks.