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. Do it continuously 10 ~ 20 times.

(3) Stand with your back against a wall or tree, with your hands straight up and your waist bent back. Gradually move your hands down until you can no longer bend your waist, and then stand upright. 5 ~ 10 times in succession.

(4) Lie on your back, first bend your right leg so that your thigh is as close to your chest as possible, and then straighten it after stopping 1 ~ 2 seconds. Change your left leg, as before. Alternate legs, 10 ~ 20 times in a row.

(5) 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 the knee joint is close to the lower collar, and then slowly straighten; Bend the left leg again so that the knee joint is close to the lower collar, and then slowly straighten it. After the legs alternate 10 times, change to lie on the right side, and the action is the same as before.

(6) Kneel on the bed, support the upper body with both hands, practice hunchback like a cat, bow your head when hunchback, and exert your strength at the waist; Then slowly raise your head, relax your back muscles and make your spine "U"-shaped. Inhale deeply when doing hunchback, and exhale for a long time when collapsing. Say it again.

(7) Lie on your back, bend your legs, put your arms at your sides, slowly raise your head and upper body, stay for about 1 minute, and then lower your head. Repeat until the neck and waist feel sour.

(8) Lie on your back, with your head and feet as the support points, your waist and hips as far back as possible, and your body is in a bridge shape. After 30 seconds, put your hips and waist down and rest for 2 minutes before doing it. Do it three times a day before getting up and going to bed.

(9) Stand with your legs apart, lift your arms straight forward and upward, and lean your head and upper body back as far as possible. When you can't lean back any more, lower your head instead, keep your arms as vertical as possible, touch your toes, and be careful not to bend your knees. Then raise your arms and raise your head and lean back. Practice repeatedly.

(10) Stand with your hands akimbo and your legs apart. First twist the waist clockwise 10 times, then counterclockwise 10 times, and finally bend it back and forth, left and right five times.