Swallowing style: prone, hands behind your back, head up, chest out, legs up for 5 seconds, rest 10 seconds, repeat.
The above actions can be done at any time, and the actions will be effective after 5 seconds, step by step. If the strength is insufficient or the pain is aggravated when doing any action, it should be maintained for 2 ~ 3 seconds, and the rest is still 10 seconds, and it should be maintained for 5 seconds gradually.