1.Lumbosacral 8-word movement Lie on your back, shoulders unmoved, both lower limbs bent, feet on the bed, part of the lower limbs below the knee joint and the bed basically vertical, then raise and straighten the lumbosacral area, only the feet and head and shoulders on the bed (preferably without pillows). On this basis, carry out an imaginary transverse type 8 movement with the waist in the left and right directions, i.e., after raising the hips obliquely to the upper right side, slowly lower them (but the lumbosacral area is still vacant and cannot be put on the bed). Then gradually raise the lumbosacral area from the lower right side to the upper left side and move obliquely, and slowly lower it after reaching the highest position on the upper left side (the lumbar area is still vacant and cannot be put on the bed). Finally, gradually raise the lumbosacral region from the lower left to move obliquely to the upper right, completing the first transverse type 8 movement. The movement amplitude of the intended transverse type 8 movement changes from small to large, and the amplitude of the left and right up and down movement changes from small, gradually becoming larger, but slender, or short and large. From the top left to the bottom left or from the top right to the bottom right, the movement can be in an arc or vertical. After doing the horizontal type 8 movement, turn to do the upper large and lower small type 8 movement. In other words, the lumbosacral part is raised to the upper right first, then swing the lumbosacral part to the upper left in an arc shape on the high position, then move the lumbosacral part down from the upper left in an oblique shape to the lower right almost close to the bed (but the lumbosacral part is still vacant and cannot be put on the bed), and then gradually move the lumbosacral part in the lowest position from the lower right to the lower left. Then gradually move the lumbosacral region from the lower left to the upper right of the original high position in an oblique shape. The first up-and-down imaginary figure-8 movement is completed. This up and down direction of the imaginary 8 movement, the left and right movement amplitude or up and down oblique movement amplitude is also from small to large, the horizontal movement can be arc-shaped, to the real 8 trajectory, but also can be parallel movement. The above two 8 movement to do the number of times, the beginning of 3 5 times, gradually increased to 10-15 times. Do it once a day before getting up. 2, the neck 8 exercise prone position, with the elbow joint part of the upper body up, the upper arm and the bed perpendicular, forearms on the bed. On the basis of this position, first do the left and right figure 8 exercise, and then do the up and down figure 8 exercise, the method and steps are similar to the lumbosacral figure 8 exercise. After raising the head to the upper right side obliquely, slowly lower it in an arc or vertically. Then gradually raise the head from the lower right obliquely and move it to the upper left, and slowly put it down in an arc or vertically after reaching the highest position on the upper left. Finally, gradually raise the head from the lower left to move towards the upper right to complete the first horizontal figure 8 movement. After doing the head figure 8 movement turn to do the up and down figure 8 movement. That is, first raise the head to the upper right, then move the head in an arc to the upper left in a high position, then move down from the upper left in an oblique shape to the lower right, and then gradually move the head in the lowest position from the lower right to the lower left. Then gradually move the head from the lower left to the upper right of the original high position in an oblique pattern. The first up-and-down direction of the imaginary figure 8 movement is completed. This up and down direction of the imaginary 8 movement, left and right movement amplitude or up and down oblique movement amplitude is also from small to large, horizontal movement can be arc-shaped, to the real 8-shaped trajectory, but also can be parallel movement. The above two 8 movement to do the number of times, but also at the beginning of 3 5 times, gradually increased to 10 to 15 times. Do it once a day before getting up. 3, other auxiliary exercises. Do supine or prone position up and down or left and right small movements respectively. In the supine or prone position shoulder relatively fixed with two lower limbs alternately up and down extension (do not bend the limbs, prone position with the elbow joint part of the upper body), so that the lumbosacral section to form a scissors cross-type force, drive up and down direction lumbar muscle movement. Do ten times eight times and then turn to move the lumbosacral region left and right. The method of moving the lumbosacral region from side to side is: fixing the shoulders and the ankles of the lower limbs, panning the waist and hips from side to side, and moving the amplitude from side to side by about 3-5 cm. Repeatedly do ten times eight times. Generally do the above exercise takes 5 to 10 minutes. Start doing less times, gradually increase. Do feel sore and tired, you can rest for a day and do it again, and next time to reduce the number of times or the range of activities.