2. The legs are slightly apart, the outside of the legs is hip width, the knees are folded, and the feet are on the ground.
3. Exhale and keep your arms still. The hips are tightened, the coccyx is adducted, and the hips, waist and lower back are slowly lifted off the ground in turn. Feel the chest and abdomen on the front side of the body stretch upward. The trunk is like an arch bridge. Shoulders should land, and shoulder blades should be tightened in the direction of spine. Lower back, waist and hip muscles should be tightened. Keep breathing for more than 5 times. If possible, you can hold your ankles with both hands. Or hold your waist with your hands and your elbows on the ground.
From the point of view of modern medicine, the five-point support method can make the muscles in the back of the waist contract and relax strongly, can strongly squeeze the blood vessels in the muscles, promote blood flow, and is conducive to discharging a large amount of metabolic waste accumulated locally. So after these two movements, the muscles will feel very comfortable. In addition, adhering to these two movements for a long time will strengthen the lumbar muscles, increase the durability of the muscles, make the muscles less prone to strain, and avoid the symptoms of low back pain.