In the early stage after minimally invasive surgery, it is not recommended to perform swallow fly exercises to avoid excessive exercise to increase the burden on the lumbar region. Swallow fly exercises should be started about 4 weeks after surgery to improve the strength of the lumbar and back muscles and improve local blood circulation. So, how to do the little swallow fly exercise? (1) First of all, avoid injury: make sure that there is no discomfort in your low back when you do the “Little Swallow Fly”. If your back has been injured before, or have persistent back pain, please consult your doctor whether you can do this exercise, and reduce the amplitude and intensity of the exercise. (2) Stretching: It is essential to stretch before doing any exercise, which can help us avoid muscle strains. (3) choose the right place to exercise: can be on a hard bed, you can also lay a mat on the ground. (4) Preparation posture: lying prone on the bed, put your hands on both sides of the waist, palms facing up. (Figure 1) Figure 1 2. Perform the exercise (1) Raise your hands, feet and head and neck: Slowly raise your hands and feet while slightly lifting your head and neck, looking straight ahead. (2) Lift your chest: Continue lifting until you feel your chest leaving the ground. (3) Hold: Hold the pose without relaxing and feel the muscles in your lower back contract for a silent count of five seconds. Hold this position to get the best exercise for your low back muscles. (4) Relax: After holding for the designated time, slowly lower your hands and feet so that your muscles are in a state of complete relaxation and ready for the next set of exercises. (5) Repeat: It is recommended to practice 30-60 sets per day, according to each person’s physical condition to determine the amount of practice, step by step. 3.How to do if you can’t fly? (1) If you find it difficult to lift your hands and legs at the same time, then you can lift your hands alone or lift your legs alone first. As Figure 2 Figure 3 Figure 2 Figure 3 (2) reduce the amplitude of lifting, head and neck, hands and feet slightly away from the bed can be. You can also put a pillow or towel under your head to help reduce the amplitude of the head lift. (3) As long as you stick to the correct exercises, you can feel the effect of the exercise for a week, and you will find that the more you do it, the easier it is. 4.How long should I keep exercising? For patients with lumbar disc herniation, chronic lower back pain, post-operative lumbar spine and mild lumbar spondylolisthesis, it is recommended that “Xiao Yan Fei” should be practiced daily as a lifelong exercise program. For people at risk of lumbar muscle strain, lumbar myofasciitis and lumbar spine disorders, it is recommended to adhere to 3-6 months. 5.Why is it that other people’s “Little Swallow Fly” practice is getting better and better, while mine is getting worse and worse? If the more you practice, the worse it gets, there are two possibilities: one, you are practicing wrong, two, you are not suitable for practice. 6, small swallow fly training in the misunderstanding (1) practice “small swallow fly”, should not be too fast too Mong. To be like a small swallow like a soothing and light, slowly rise and maintain a period of time, do not simple and rough. (2) Do not rush to achieve. Exercise should be gradual at the beginning, 30-60 per day is appropriate, not impatient, too much training at the beginning to increase the risk of muscle re-injury, is not conducive to the establishment of confidence and the development of habits. (3) should not be lifted too high, the height of the hips should be maintained not to exceed the shoulders. (4) Do not hold your breath, and pay attention to the smooth whistling when exercising. (5) for the elderly, it is recommended that a pillow in the abdomen, which is conducive to slowing the lumbar convexity curvature of the lumbar spine, reduce the exercise “Xiaoyanfei” so that the pressure on the lumbar spine, more secure. 7, who is not suitable for the practice of small swallow fly? (1) For patients with moderate to severe lumbar spondylolisthesis, lumbar spinal stenosis, and severe lumbar disc prolapse, the practice of “Little Swallow Fly” may aggravate the stenosis of the spinal canal, so it is not suitable for practice. (2) The acute period of low back pain is not suitable for practice, should take a posture that can relieve low back pain brake rest, including short-term bed rest. After the relief of low back pain should gradually start to strengthen the practice, rather than forgetting to practice once the pain is gone. (3) If you can not determine whether you are suitable for practice, there is a basic method of judgment: If you have significant pain in the waist or lower limbs when practicing “Xiaoyanfei”, it means that you are not suitable for practice, and it is recommended to go to the hospital for medical consultation. 8.Is it also recommended to exercise “Little Swallow Fly” in foreign countries? A similar exercise is recommended abroad, but it is not called “swallow flying”, but “superman exercise” (superman exercise) Unlike “swallow flying”, the superman exercise extends the hands to the front and lifts them up, and its exercise intensity is greater than that of “swallow flying”. The strength of the exercise is greater than that of the “superman exercise”, and the effect of the exercise on the neck and back muscles is better, as shown in Figure 4. Figure 4