The standard practice for the Little Swallow Fly is to lift your head and chest and raise your legs. Hold the lift for 5 seconds, then relax and lie down on your back for 5 seconds – counting one time. The gradual progression requires 60 reps per day. It can be divided into 2-3 times, insisting on it for more than 3 months. It is best for patients after lumbar spine surgery as a lifelong exercise program. Point Practice Method Xiao Yan Fei