Exercise method: try to back bend, from the neck, back, buttocks and even the lower limbs of the dorsal muscle contraction, stretching, in order to achieve the exercise of the spinal ligaments on the spine, so as to strengthen the spinal stability, to avoid or reduce the lumbar pain and other disorders due to lumbar instability, while in the process of back bending, fully stretch the chest and abdomen, in order to achieve smooth gas, longitudinal expansion of the chest, loose abdomen, intestinal Shu Tong. Thus, the lung capacity increases and the symptoms of constipation and difficult stools are reduced. The main problems solved: prevention of lumbar and leg pain, relief of constipation difficulty and constipation, prevention of cervical, thoracic and lumbar spine diseases. Step 1: Lie prone and relax your whole body muscles. Step 2: Slowly lift your head, bend your back, and try to support it with the strength of your neck and back, together with slow and deep inhalation. Step three: make the neck, back, waist, buttocks and rear muscles of the legs exert themselves to the extreme, with hands to gently help the next support. Step 4: Head, chest and abdomen lift to a higher level and then resume prone, slowly descend, with slow exhalation.