Nowadays, no matter teenagers or old people, all have back pain! Due to our usual lack of exercise, as well as years of sitting in the wrong posture, resulting in more or less will have lumbar disc herniation! Today we bring you a practical skills, adhere to, no longer have this problem! Swallow fly, is a simulation of swallow flying posture, can fully exercise the muscles and ligaments of the lumbar back, protect the intervertebral disc so that it does not protrude. For lumbar spine and cervical spine conditioning, “Swallow Fly” is more effective than taking medication The “soft cushion” between the vertebrae and the section is called the intervertebral disc, which is soft and elastic, and plays the role of cushioning the external force when the human body is active. The intervertebral disc is surrounded by muscles and ligaments, which protect the disc like a soft shield. Over time, the muscles and ligaments around the intervertebral discs become more and more fragile under the action of external forces, as the saying goes, the discs will age and rupture. We can imagine the lumbar disc as a jellybean, when it is squeezed, it will bulge, the doctor called it a bulging disc. A bulging disc is one of the milder forms of disc disease, and even then, it’s delusional to try to get a bulging disc back into place by taking medication. The best thing to do is to exercise the muscles and ligaments around the disc so that the disc gradually returns to its original position. Unfortunately, people often do running, weight lifting, cycling and other fitness exercises, can only make the limbs strong, while the waist and back, neck muscles and ligaments are difficult to get exercise. The “small swallow fly”, can exercise the waist and back, but also can exercise the neck, can be said to be a multi-purpose. “There are two types of exercises: standing and prone. As an important way to exercise the cervical and lumbar spine, “Yin Fei” is better than taking medicine. There are two types of “Yin Fei” movements, one is “Yin Fei” in standing position, and the other is “Yin Fei” in prone position on the bed. Standing posture, shoulders move backward, arms gently backward, palms stretched out, palms facing each other or backward, simulating the action of swallows when they swoop down and put up their wings. Take the bottom of the waist as the center and gently move forward, from the side to see a little bit of “belly” feeling. Every morning and evening once a day, 50 times each time. 2, prone Swallow fly on a hard bed, take the prone position, face down, arms to the shoulder joint as a support point, gently raised, arms upward at the same time gently head up, shoulders backward and upward (shoulder blade contraction). At the same time, the feet gently raised, the bottom of the waist muscle contraction, try to let the ribs and abdomen to support the body, for 3 to 5 seconds, then relax the muscles, limbs and head back to the original position to rest for 3 to 5 seconds and then do it again. You can do 30 to 50 strokes per day. At the beginning, you can do 10~20 strokes and gradually increase.