First, shoulder varus.
Shoulder handstand is called "the queen of posture", which can strengthen the blood circulation of the body, balance the nervous system and make people calm; It can also promote the normal operation of digestion, reproduction, excretion and other systems and help to control weight.
Step 1: Start lying on your back, palms down, inhale, lift your legs up 90 degrees or bend your knees. Exhale, lift your hips and back up, and support your back with your hands.
Step 2: Keep breathing, slowly stretch your legs and spine upward, keep your toes extended upward, and stretch the muscles at the back of your legs. As the trunk stretches upward, the sternum slowly approaches the center of the mandible; Support and protect the center of the spine with both hands. Hold the pose for 3 ~ 5 minutes.
Second, plow type
Ploughing and shoulder handstand have similar effects, and at the same time, they can stretch the back and contract the abdomen more effectively, which is more effective in enhancing the visceral function of the abdomen and relieving back pain.
Step 1: Lie on your back with palms down. Straighten your legs and lift them up. Push your back up, support your back with your hands, put your legs over your head, touch your toes, straighten your legs and stretch your back.
Step 2: Continue to stretch backward and put your feet on your back.
Step 3: Cross your hands and fingers, straighten your arms and keep your arms and legs extending in opposite directions.