Breathe for six seconds and look up. Exhale, slowly lower your legs, chest and head and return to the starting position. Then relax. Practice for 5 rounds.

Efficacy: it is beneficial to the spine and waist joints, and the abdominal muscles and internal organs are massaged.

Push-friction type

Sit with your legs apart and stretch forward. Lock your fingers and imagine yourself holding the handle of the stone mill. Exhale, bend forward and lean forward. Push to the right, inhale and lean back as far as possible, push back. Exercise around the waist, ten times clockwise and ten times counterclockwise.