前屈后伸两脚开立,与肩同宽,双手叉腰,然后稳健地做腰部充分的前屈和后伸各5～10次。运动时要尽量使腰部肌肉放松。转胯回旋两脚开立,稍宽于肩,双手叉腰,调匀呼吸。以腰为中轴,先按顺时针方向做胯部水平旋转运动,然后再按逆时针方向做同样的转动,速度由慢到快,旋转 Flexion and extension of the legs open, with shoulder width, hands akimbo, and then do a full waist flexion and extension of the full 5 to 10 times. Exercise should try to relax the waist muscles. Turn the hips to open the two legs, slightly wider than the shoulder, hands akimbo, mix thoroughly breathing. To the waist as the axis, the first clockwise to do the hips horizontal rotation, and then press the counterclockwise to do the same rotation, slow to fast speed, rotation