The “swallow fly” is a simulation of the flight posture of the swallow to carry out body movements, in order to exercise the lumbar and back muscles, relieve the back, neck and shoulder strain and other parts of the health care purpose. It is a common conservative treatment in our spine surgery. Xiaoyanfei is suitable for: lumbar muscle strain, lumbar myofasciitis, lumbar disc herniation, lumbar isthmus crack, mild lumbar spondylolisthesis, post-operative lumbar spine, etc. Exercises similar to Xiao Yan Fei are breaststroke and so on. Little swallow fly movement is divided into two kinds of standing and prone. 1 small swallow fly action essentials 1. prone type small swallow fly. On a hard bed or clean hard floor, take a prone position, face down, arms to shoulder joints as a support point, gently lift, arms up while gently lift the head, shoulders back up. At the same time, the feet are gently lifted, the muscles at the bottom of the waist contracted, try to let the ribs and abdomen support the body for 3-5 seconds, then relax the muscles, limbs and head back to the original position rest for 3-5 seconds and then do. You can do 30-50 times a day. It can be divided into 2-3 times and adhered to for more than 6 months. It is best for post-operative lumbar spine patients as a lifelong exercise program. At the beginning, you can do 10-20 strokes and gradually increase. Do it in bed before going to bed, and it is valuable to insist on it. Prone small swallow fly diagram 2. The body is upright, hands sideways, palms outward, fingers facing up; slowly raise the arms upward, as a small swallow fly; at the same time, the hands from the wrist joint began to straighten down. Sports role: this action can fully mobilize the muscles around the cervical spine; if you can adhere to do 200 every day, cervical discomfort will be basically relieved within 10 days. At first, you can do 50, rest for two or three minutes and then do 50, once a day in the morning and evening. You can also do a few strokes on your way to the bathroom to get relief from the tense muscles in time.