Exercise 1: Lie prone with your arms at your sides and your head turned to the side, hold this position, take a few deep breaths and then relax completely for 5 minutes. Exercise 2: Face down, put your elbows under your shoulders so that your forearms can exert themselves, do this exercise starting with a few deep breaths and then allow the muscles of the lower back to relax completely. Hold this position for 5 minutes. Exercise 3: Face down, straighten the joints at the maximum range allowed to raise the upper body and extend the waist back as far as possible, hold this action for 2 seconds, then lower to the starting position. Exercise 4: feet apart, stand straight, knees straight, cross your arms, use your hands as a fulcrum to reach back as far as possible, hold this action for 2 seconds, then return to the starting position, each time you repeat this action, reach back to reach the maximum back angle. Exercise 5: supine position, bend the knees, feet flat on the ground, and then lift a leg for the “bridge”, the upper body and the raised leg in a horizontal position, repeat 10 times, and then the other leg. Exercise 6: bend the knees, hands on the ground, then the right leg backward, the left arm forward, hold this action for 10 seconds, then return to the starting position, relax, repeat 10 times, and then change the other leg.