Preparatory posture: Stand erect with the chest stuck out, the head raised and the eyes looking ahead. Place the hands on the hips and elbows bent outwards with the thumbs in the back, pressing on Shenshu (B 23), and the four fingers in front.

Movements: Start with the left leg. Raise the left leg backwards as much as possible and take a step back with the body weight moved in the same direction. Let the anterior part of the left sole touch the ground first, and then the whole left sole, with the body weight centered on the left leg. And then repeat with the right leg. Alternate stepping back with the left and right legs. During each step back, massage Shenshu (B 23) once with the thumbs. Each step should be about 60-70 cm long, about forty steps per minute, and at least 600 steps in 20 minutes (see Fig. 2).

II. "Back-moving" with the" arms swinging

Preparatory posture: Stand erect with the chest stuck out, the head raised, the eyes. Looking ahead and the arms hanging clown naturally.

Movements: The movements of the legs are the same as in Type I. In addition, while moving back, swing the arms as the leg moves. Stick out the chest during the backward movements and raise the leg as much as possible (see Fig. 3).

Notes:

1. You may select either of the two types or both in alternation.

2. The ground should be level without any obstacles; or perform the exercise in a room.

3. Organic diseases such as tuberculosis and malignant tumors are contraindications.

4. In an acute case of severe lumbago, the cause of pain should be determined first. Only functional pain of the lower back can be treated with this method.

In addition to lower back pain, hunchback can also be prevented by doing this exercise, which can increase the ability to move backwards and dorsal extension of the back.