The first thing you need to do is to get a good deal of money to pay for the services you need.

Find a tree, not a pole, not a stone wall, and then use your body weight against the tree, remember, not hard to hit the tree, it will be easy to hit the internal injury damage to internal organs, if there are no conditions, you can lean against the door frame at home, the part is the back of the spine and lumbar vertebrae. I hope this can help you