The essentials of standing Xiao Yinfei:
Standing posture, shoulder translation backward, arm gently backward, palm flat, palm opposite or backward, simulating the action of folding wings when swallows dive. Move forward slightly with the waist bottom as the center, and slightly "lift the abdomen" from the side. 50 times in the morning and 50 times in the evening.
Action essentials of prone swallow;
1. On a hard bed or mat, take a prone position, face down, lift your arm with the shoulder joint as the support point, gently lift your head while your arm is up, and lift your shoulder backwards (scapula contraction).
2. Lift your feet gently, contract the muscles at the bottom of your waist, and try to support your body with your ribs and abdomen for 3 ~ 5 seconds.
3. Relax the muscles and let the limbs and head return to their original positions to rest.
4. When the face and legs just touch the ground slightly, repeat the above actions for 3 ~ 5 seconds.
5. You can do it 30 to 50 times a day. You can do 10~20 times at first, and gradually increase it. The number and intensity of exercise vary from person to person. Generally, you should do it 20 ~ 40 times at a time, and strive for about 3 seconds each time. Exercise should be gradual, and gradually increase the amount of exercise every day.
Note: If you feel pain, discomfort, stiffness, etc. At the waist after exercise, exercise should be reduced or stopped appropriately to avoid aggravating symptoms. If necessary, it is necessary to consult an expert to evaluate the lumbar spine. In addition, some patients with lumbar bone structure destruction only show low back pain in the early stage, and the symptoms are not relieved or the condition is aggravated after self-rehabilitation exercise, so we must be cautious.