Exercise 1: Lie on your back with your knees bent, feet flat, and hips raised as high as possible, hold for 5 seconds and then slowly lower your hips. Repeat 5 times. Exercise 2: Lie on your back with knees bent and feet on the bed; cross your fingers and raise your arms up in front of your chest. While turning your arms as hard as possible to the right, turn your knees as far as possible to the left, so that the lumbar spine produces the greatest possible rotational activity. Then, repeat in the opposite direction. Exercise 3: Lie on your back with knees bent and jaws inward. The head and shoulders are lifted upward with force, and the hands are extended forward to touch the knees, then relaxed back into position. Exercise 4: Lie on your back with your knees flexed, jaws tucked in and palms facing each other. Raise the head and shoulders in flexion as hard as possible, stretch the hands out to the outside of the right knee in a homeopathic manner, and then relax back into position. Repeat the above, but extend your hands to the outside of the left knee in a homeopathic manner. Exercise 5: Kneel on both knees, elbows straight, palms on the ground, head bent as low as possible, back arched up and back as far as possible. Then lift your head with a strong backward reach and lower your waist as far as possible. Exercise 6: Kneel on both knees, elbows straight, and brace both hands on the ground. While raising the head back and extending the right arm forward as high as possible, straighten the left leg backward and raise it upward as high as possible, hold for 5 seconds and then return to the position. Repeat the above actions, but to extend the left arm, lift the right leg. Exercise 7: Stand facing the chair, put the right heel on the chair, keeping the knee joint straight. While extending your hands toward your feet, lean your body forward and press down as far as possible and hold for 6 seconds. Then relax and repeat the above action 2 times, each time making the extension increase a little. Replace the left foot and repeat the above exercise. Exercise 8: Ready position: stand against the wall with your shoulders, hips and heels as close to the wall as possible, jaws inward, and head and pillow against the wall. Keep both shoulders down. The upper limbs are stretched upward as high as possible, so that the body is straight and the heels are not off the ground.