1, bridge movement

First lie on the yoga mat or bed, lie on your back, then put your knees together on the yoga mat or bed, and put your hands flat on the yoga mat or bed, or on your abdomen. Keep your head and shoulders close to the yoga mat or bed surface, and let your waist, hips and thighs leave the yoga mat or bed surface by waist strength, and the whole person will form an arch bridge for 5 seconds. You can do three groups of this action every morning after getting up and before going to bed at night, each group 15. When this action is very easy, you can try to lift your shoulders off the yoga mat or even lift one leg to make it more difficult.

Step 2 change your sitting posture

White-collar low back pain is very common, which is mainly the result of nonstandard sitting posture. To sit comfortably, the position of the ischium is very important. Usually, when many people sit down, the ischium tends to move forward, which in turn causes the pelvis to move backward and increases the burden on the waist. Therefore, the correct sitting posture is: when sitting down, move your ass back 3 cm, so that the position of the pelvis can be adjusted correctly, and the pelvis can stand up and maintain a straight and correct sitting posture.

Step 3 breathe

A reasonable way of breathing is helpful to concentrate, find the right part of exercise and achieve twice the result with half the effort. Don't rush to recover from the tension. Please take a deep breath first and complete a static confrontation in the process of slowly exhaling.

4. Side barrel

This action can stimulate the muscle tissue between trapezius muscle and shoulder and neck well. As shown in the figure, put your hand on the back of your head, then slowly push your head down to the limit-then "push" your hand back to its original position with your head.