To be a big swallow, commonly known as "Swallow", just like a swallow, people lie on the bed, with their upper and lower limbs off the bed surface and lifted up just above their backs. You can adjust the arch bridge according to your own endurance and exercise the waist and abdomen muscles. Generally, one group does these exercises 20 times, and five groups are appropriate, depending on personal circumstances.

Swallow means that the upper limbs are motionless and only the lower limbs are raised.

On the "arch bridge" supine bed, bend your legs and lift your hips with your feet, elbows and back of your head as fulcrums (five-point support). As the practice progresses, you can put your arms on your chest and practice with your feet and the back of your head as fulcrums. Exercise 20 to 40 times repeatedly.

Matters needing attention in these waist exercises

1. Before exercise and before work, carry out various waist preparation activities in advance to make muscles flexible and play a protective role.

2. When lifting things, take the correct posture, that is, in the squat posture, lift heavy objects with the strength of legs to avoid waist injuries.

3, often strengthen the exercise of lumbar muscles, enhance the strength of lumbar muscles, in order to reduce the chance of lumbar muscle injury.

4. People with waist injuries should pay attention to keep warm, damp-proof, windproof, cold-proof and damp-proof.

In addition, according to physical strength, it can be more or less, step by step, from less to more, from slow to fast, generally about 30-50 times as a cycle, and the recovery period is 3 cycles per day.

Lumbar back muscle exercise is a self-exercise rehabilitation method and treatment method. Through exercise, the strength and flexibility of human low back muscles can be enhanced, which is beneficial to the stability of lumbar spine, improve blood circulation of lumbar spine, and enhance self-regulation and rehabilitation ability, so as to restore the health of lumbar spine and prevent failure syndrome after lumbar surgery. The key to success lies in persistence. Generally, more than 3 months will have obvious effects.