This exercise has eight sections, each section two eight beats The first section of the self-shaking shoulder movement essentials whole body muscle relaxation, knee joint slightly flexed, slight shaking and drive the shoulder shaking. The main function is mainly to relax. The second section of the vertebrae in front of the tendon movement essentials 1, the beat falls on the double upper limbs when rotating. 2, the first eight beats, the right hand in the lower left hand in the upper together pressed in the upper sternum fossa, head and neck and slowly backward extension, the front of the neck with a pulling sensation. 3, the second eight beat hands cross pressed in both sides of the upper clavicle fossa, head and neck back extension, the upper clavicle fossa pulling sensation. Main function 1, loosen the prevertebral fascia. 2, loosen the muscle fascia on both sides of the cervical spine. The third section of the palm rotation neck movement essentials 1, the beat falls on the palm strike. 2, the first eight beats, after the palm strike, hands are placed under the occipital bone, the posterior hairline, both sides of the spinous process, the head and neck force backward, hands simultaneously forward confrontation pressure. 3, the second eight beats, single beat, after the palm strike right hand palm first hold the right cervical vertebrae, right leg step out to the right, while the left hand pushed out to the left, cervical vertebrae homeopathic rotation left, line of sight to the left back up. The double beat is the opposite of the single beat. 4, especially the second eight beats, right pulling left pushing, left pushing right pulling, the action beat coordinated. Main function 1, exercise the neck and back muscles 2, through the rotation, flexion and extension to promote the recovery of spinal neck segment disorders. The fourth section of the back stretching movement of the item 1, the elbow up, head and neck back stretching, throwing hands, bending knees to coordinate the rhythm of the action. 2, when holding the item, four fingers together, slightly flexed on the seventh cervical vertebrae under the spinous process. 3.When bending the knee, the abdominal muscles should be relaxed. Main function 1.Promote the recovery of physiological bending and disorder of the cervicothoracic segment of the spine. 2, exercise the shoulder and upper limb muscles. Fifth section twist waist cloud palm Action essentials 1, cloud palm when the double upper limbs need to correspond to straight. 2, the lower back when bending amplification as much as possible; twist waist one is to close the abdomen to rise and rotate, one is thrown in the waist of the back of the hand slightly hard press caress, rise and rotate. The main role Multiple directions of rotation, correcting the recovery of the disorder of the lumbar segment of the spine. Section 6 top waist back extension Action essentials 1, relax the abdominal muscles when bending the knee. 2, when flexing the knee neck back waist together posterior extension, at the same time double fist force forward top. The main role in the flexion and extension of the dynamic top press, to promote the lumbar segment of the spine, thoracic lumbar disorders, joint capsule injury recovery, and reduce the role of reducing the internal pressure of the spinal canal. Section 7: Jumping in situ Movement essentials 1. When bending the knees, place the index and middle fingers of both hands at the knee eyes inside and outside the knees, place both thumbs on the medial collateral ligament of the patella, and place the palms on the patella. 2.When jumping, mainly rely on throwing your hands to collect your abdomen, tiptoeing up on your heels and jumping to complete the movement. Main function 1.Passive massage of the knee joint. 2.Mainly exercise the lumbar muscles, abdominal muscles, quadriceps, calf triceps and their coordination ability. Section 8: Patting and Closing Action Points 1, accurately patting the acupuncture points, the order is shoulder well point and shoulderzhen point —- Liangqiu point —– Foot Sanli point —- Hanging bell point —– Chengshan point ——- Committee point —– Ring jump point ——- Ring jump point —— Committee point —— Chengshan point —— Hanging bell point —— Foot Sanli point —- –Liang Qiu point —– Shoulder well point and shoulderzhen point. 2, a beat technique tapping six times with the same beat. 3, bend over when tapping, knee joints straightened not flexed. Main function 1.Ending relaxation technique. 2.Tap the acupuncture points to stimulate the qi of the meridians and enhance the effect. The main effect of this exercise 1, exercise the muscles and ligaments related to the spine and enhance its strength. 2.Promote the recovery of the spine and its vertebral disorders, promote the elimination of joint capsule injury and its sterile inflammation. 3.Reduce the pressure in the spinal canal. 4, active exercise to maintain the normal biological force line of the spine, slow down the degeneration of the spine aging, so that the spine to achieve a relative state of balance. The main use of the exercise 1, can be used as interval exercise. 2, long-term low head, sedentary and improper posture of the crowd. 3, spinal disease, spinal disorders. 4, love to exercise, prevent the onset of spinal disease, and actively reduce the recurrence of people. Notes on this exercise 1, it is best to exercise under the guidance of a doctor. 2, according to their own conditions, gradually adapt to the amplitude and strength of the action.