1. Practice the shoulder opening method:

Stand sideways, holding the handle with one hand and the hand with the other. Then slowly lower the waist from the head, neck, shoulders, chest and waist, first lower to the limit of the lower back, keep it for about 10 to 20 seconds, then turn back/close the waist, let the waist rest and do it again. The number of times is subject to personal limit, and you can't practice hard. Don't try to lower your waist until you can stand on one hand. It is suggested that someone else supervise the exercise. When doing the back waist, others can stand by and bend their palms behind the person who is going to do the back waist, just in case. (Note: Other people's hands can't cling to the back of the person who wants to bend over. Be sure to keep a distance so that the person who bends over has room to bend down boldly. )

Lower back, also known as "getting off the bridge", is a kind of sports to develop people's flexibility. Training the flexibility of the waist can make the dance posture more beautiful and the dance movements more stretching. Adults should pay attention to avoid injury when practicing their backs, step by step.

Training the flexibility of the waist can make the dance posture more beautiful and the dance movements more stretching. Adults should pay attention to avoid injury when practicing their backs, step by step. ?

Warm-up before bending over: bounce and squat, making your body sweat slightly. Open your shoulders, open your chest and waist, and open your waist. You can start by pulling the handle up and down from the chest and waist. 2. Order: head, hands, hips, shoulders, chest and waist. Do you want to take a deep breath? 4. Look at the direction of your hand. 5. Keep your feet straight, top your hips, and top your waist after going down! 6. If you can't get off, you can sleep on the ground first, and then get off when you are better! 7. After getting up, fold your legs and squat, and hold your feet forward for 3 minutes! 8. It's best to massage after practice and cover it with hot water! 9. Pay attention to safety: 1) If you can't stand up with your lower back, stand on your knees first, support your waist with your hands first, bend down slowly, and master the rules. Don't lean backwards with your legs, but stand up straight. Go down and get up again and practice again. 2) Hold the heel with your hand when you bend down. 3) Do what you can and lower your waist. If you have a bad waist, sleep on the ground first and then kneel down. Finally, when you stand down, pay attention to the method of ground support. First of all, your head, chest and waist should be propped up in turn. Another point of ground support is shoulder sinking. When supporting, don't get used to shouldering. Don't forget to straighten your feet and hold your calves for a while.

2. Practice the shoulder opening method:

Method 1: Put your back against the wall, make fists with both hands and put them on your waist, but back against the wall. Ask someone to press your shoulder against the wall as much as possible. This is the best way to open your shoulder. ?

Method 2: Face the wall, preferably stick it on the wall, grab it with both hands and lift it up, then ask someone (preferably someone who has practiced dancing) to put his knees on your back and pull his hands back.