男人在日常运动时，腰、背、膊及手臂扮演非常重要的角色。想保持这些部位的运动机能，闲来最好多做有助这些部位的针对性运动，以下有一招简单的柔软运动，多做有助增进手臂及腰背支撑力，平日在床上或地上便可进行，男人想保持“实力”，最好每晚抽点时间做若干次，次数多少视各人不同体质。
俯卧舒展面部向地面并将身体尽量伸直躺下，双臂向前伸直，头部轻微抬起，双臂尽量向前伸展及双脚尽量向后伸展，每次伸展动作维持10至15秒，然后慢慢放松。
猫姿伸展顾名思义这套动作形如猫儿伸展般；首先，双臂向前伸展，手掌触地，然后将膝盖以上身体向后拉坐至臀部接触脚，双脚作跪状，双膝贴地，臀部贴脚，尽量舒展手臂、膊头和背部，舒展动作维持10至15秒，然后慢慢放松，再重复整个动作。
曲背部掌上压姿势近似普通掌上压，不同的是膝盖贴地。双臂稍向膊头以外支撑地面，然后双臂做弯曲伸直的掌上压动作。注意维持腰部成微弯，每次动作维持10秒，然后重头再做一次，但切记要按自己能力而为。
译文:
Males need to regularly exercise 5 parts of their bodies.
When a man takes usual exercises, his waist, back, shoulders and arms play very important roles. If you want to keep those parts agile, you had better take more exercises orientated and helpful to them. Regularly taking the simple soft exercises below will strengthen the supporting power of your arms, waist and back. The exercises can be taken conveniently on the bed or floor every day. The men who want to keep strong had better make some time nightly to do it certain times, exactly how many times depends on their respective constitutions.
Lie on your belly and stretch, facing the floor. Straighten your body as far as possible, put your arms out straight forward, raise your head a little, stretch your arms forward and stretch your legs backward to the greatest extent. This attitude should last for 10 to 15 seconds each time , then relax slowly.
Stretch in a Cat Pose (stretch like a cat): firstly put your arms out straight forward with the palms touching the floor, then move your body above the knees backward until buttocks tightly touch heels (sit on the calves) in a kneeling attitude, stretch your arms, shoulders and back as far as possible. This attitude should last for 10 to 15 seconds, then relax slowly, then repeat the whole movements.
Curve your back in a press-up attitude with knees touching the floor. Support your body with your arms against the floor, the arms are a little beyond the shoulders, then bend and straighten the arms (press-up movements). Remember to keep your waist slightly curved. This attitude should last for 10 seconds each time, then repeat the movements. Please keep in mind that you should do this according to your own strength, never overreach yourself.