A prone exercise method (1) the lower extremities straight, alternately for rear extension upward movement, this action is small strength; (2) hands on the waist, both lower extremities straight at the same time for rear extension upward movement, repeated several times, the action strength is medium; (3) hands straight back, the two lower extremities and upper chest while lifting off the bed, maintain a few seconds and then put down, repeated several times, the action strength. Because this action is similar to the flying swallow, known as the flying swallow or swallow double fly. Second, supine exercise method (1) with the head, elbows and feet heel, force the body to lift off the bed, maintain a few seconds and then put down, the action is less intense. (2) with the head and both heels, hands on the chest, force the body to lift off the bed, maintain a few seconds and then put down, patients with cervical spondylosis should be combined with the cervical spine standard power position film (that is, to see if it is suitable for head-up movement) for exercise. (3) with the palms of both hands and the heels of both feet, forcefully lift the body away from the bed in the shape of an arch or bridge, maintain a few seconds and then put it down, this action is strong, difficult, and should be done according to ability. Note: The above back muscle strength exercise should be gradual.