(1) Maintain a stable posture of the spine.

The first step is to stand up straight, straighten your arms forward, hold your hands tightly, and then slowly raise your head upwards. Tilt your head back, and then gently rotate it to the left and right. Rotate forward again, slowly lower your arm, still hold your hand firmly, and then put it back in place. Do the same thing 10 times.

Step 2: Stand up straight, stretch your arms forward, slowly lift your right leg forward, then take it back and put it back in place. Change your left leg and do it five times for each leg.

Step 3: Stand up straight, naturally hang your arms at your sides, slowly raise your right knee to the maximum, bend your torso, lean your head forward, put your legs on your chest with your hands, and then return to your original position. Change the left knee and do it five times alternately.

Step 4: Stand up straight, hold the opposite arms with both hands, slowly bend forward and left and right, then return to the original position and do it for 5 times.

(2) make the fishy smell, back and abdomen firm.

The first step: the body bulges, the hands are straight up, the upper body leans forward, the hands do not touch the ground, and the knees are slightly bent to relax. Return to the original upright posture and repeat 10 times.

Step 2: Sit up straight in the chair without handle, hold the chair surface with both hands, lift the right leg, straighten forward, lift the leg, and repeat the left and right legs 10 times. Step back, lift your left and right legs forward at the same time, and do 10 times. Straighten your legs forward and move up and down alternately, doing 10 times.

(3) Strengthen arm movement.

Step 1: Stand up straight, put your arms at your sides, slowly lift them so that your palms meet on your head, then turn your palms outward, put your arms straight at your sides, and then return to your original position. Repeat this action 10 times.

Step 2: Stand up straight, stretch your arms upward, so that the palms are 30cm apart at the top of your head, then rotate the palms backwards and make a fist. Let the arm descend slowly and return to the original position, and repeat 10 times.

Health knowledge:

1, straight back

Nowadays, people with increasing pressure in life have the habit of hunchback, but they don't realize it. Humpback gives people a less confident and energetic appearance. If you hunch back for a long time, it will not only affect the appearance, but also lead to long-term hunchback leading to bone deformation, leading to the wear of spinal cartilage and the compression of nerves by long bone spurs.

2. The following are some ways to improve mild hunchback:

Stand with your back against the wall: from the back of your head to your shoulders, hips and heels, stick to the wall. Make this action a daily habit, at least for a few minutes at a time, and get used to the feeling of holding your head up and holding your chest high. Look in the mirror: always check your posture and remind yourself to hold your head high. Do chest expansion exercises: put your hands behind your back, your fingers back and your palms facing each other. Make this action a habit to practice every day, lasting 5 10 minutes each time. Keep the correct sitting posture: Try not to sit on the sofa, because soft sand will make you want to collapse on the sofa. Moreover, the chair only sits in the first third, which can keep the back straight and avoid hunchback.