Target exercise parts: lower back, erector spinae.

Starting posture:

1. Lie face down on the mat or bed, with arms naturally at your sides and palms facing up.

2. The feet are naturally separated and the legs are extended backwards.

Action process:

1. Lift the whole upper body and fully stretch your legs at the same time, just like a swallow flying in the air.

2. Keep your upper body upright and tighten your back for three seconds.

3. Slowly lower the upper body and legs and return to the starting position.

4. When the face and legs just touch the ground slightly, repeat the above actions.

Skills:

? Don't put your neck too far back, but always keep it level with your shoulders. In other words, your neck should be as high as your shoulders.

? If you can keep lifting every movement for more than three seconds, you might as well go all out, the longer the better. A simple way is to count in your mind. The stronger your back muscles are, the longer your posture will last.

? Because this kind of training strengthens the supporting muscles on both sides of the spine, it is very beneficial to improve the symptoms of disc herniation.