General Preparation Points
a. Placement: The equipment should be securely placed and the ground should be non slip; Check that the arc-shaped block is not loose or cracked.
b. Warm up: Exercise the shoulders, thoracic vertebrae, and hips 5-10 minutes before the exercise to avoid stiffness and directly apply instruments.
c. Core principle: Move the spine section by section, not forcefully pushing the waist; Maintain breathing throughout the entire process, move slowly, and do not hold your breath; Stop immediately if there is stinging or radiating pain.
Basic actions (from easy to difficult)

1. Thoracic spine extension (most basic, open chest, improve round shoulders and hunchback)
   -Posture: Sit at the front end of the orthodontic device, with the sacrum resting on the edge of the instrument, the upper back resting on the curved surface, feet on the ground, and knees bent.
   -Action: Inhalation preparation; Exhale, stretch the thoracic vertebrae backwards one by one, naturally relax the head, and do not forcefully tilt back the neck; Inhale, roll back and sit straight section by section.
   -Key point: Only open the thoracic vertebrae and do not forcefully push the lumbar vertebrae out; Each group has 6-8 sessions.
2. Spinal rolling (segmented flexion and extension, training spinal separation range of motion)
   -Posture: Lying supine, with the back in a curved shape, the hips can be placed on the ground or lightly loaded with equipment, and both feet firmly pressed.
   -Action: Exhale, starting from the coccyx, and roll up the spine section by section away from the curved surface; Inhalation holding; Exhale, starting from the upper back, gradually fall back and stick back in an arc shape.
   -Key point: Feel the movement of the spine step by step, avoiding the entire spine rising and falling together in a “stiff” manner.
3. Lateral flexion exercise (improves uneven tension on both sides of the spine, high and low shoulders)
   -Posture: Lie on your side, with the rib area pressed against the high point of the arc, the lower leg bent steadily, and the upper hand lightly placed on the side of the head.
   -Action: Inhale and gently stretch the upper torso upwards; Exhale slowly and bend sideways towards the ground; Inhale back straight.
   -Key points: Keep the pelvis stable and do not flip back and forth; Practice left and right symmetry, and do 2 more exercises on the weak side.
4. Spinal rotation (improving restricted thoracic rotation)
   -Posture: Sit in an arc shape, step on the ground with both feet, and maintain pelvic stability.
   -Action: Inhale to elongate the spine; Exhale, slowly rotate the thoracic spine to one side (pelvis not moving); Inhale back straight and switch sides.
   -Key point: Rotation occurs in the chest cavity, do not twist your waist.
   Usage taboos&safety red lines
   a. Pain criteria: soreness and swelling are normal muscle sensations; Painful pain, radiating pain in the waist, numbness, stop immediately.
   b. Prohibition: Violent squeezing of the spine, rapid bouncing movements, and downward pressure under heavy loads.
   c. Duration: The entire basic training usually lasts 10-20 minutes, do not lie on a curved surface for a long time.