1. Keep your hips close to the bed surface, support your upper body with your elbows, and make your waist lean back slightly. First of all, you should practice slowly and gently. At first, keep the posture of stretching backwards for 5 seconds, gradually reach 30 seconds, and repeat 10 times.

2. Keep the pelvis close to the bed surface, gently lift the upper body with both hands, and keep the waist and buttocks relaxed during the process. Keep this posture 1 sec and repeat 10 times.

If you can't practice prone position, you can also do the same exercise effect according to the following methods: 1 Put your hands on your waist, bend your knees slightly and lean back slightly. This stretching exercise should be carried out frequently, about once every two hours. Avoid forward flexion in daily life, because it will offset the effect of backward extension.

2. Put a thin pillow on the pelvis, put your hands back to your waist, gently lift your head and chest, and look straight at the ground. Hold on for 5 seconds at first, gradually increase to 20 seconds, and strive to repeat 8~ 10 times.

3. Keep your head and chest close to the ground and gently lift one upper limb.

Tighten the contralateral lower limb and slowly lift it off the bed surface about 5~ 10 cm. Start holding for 5 seconds and repeat 8~ 10 times. The goal is to hold this position for 20 seconds. Knees straight and tight, lift one lower limb and the opposite upper limb.

In addition to back muscle exercise, you can also practice abdominal muscles. Bend your knees, cross your hands on your chest, and gently lift your upper body out of bed. Hold it for 2~4 seconds, then gently level it to the starting position, and repeat 10 times. This method is used to exercise the upper abdominal muscles.