Stretch the muscles of pectoralis major, latissimus dorsi and forearm. Cross your hands, hold each other, and push up hard until your arms are straight. Keep breathing 10s or more.
Shoulder pull-ups, mainly stretching the muscles around the shoulder joint, standing with your feet as wide as your hips and your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
Triceps brachii stretching. Hold the elbow of the other hand with one hand, stretch the head vigorously, and cooperate with breathing, and stay for 15~20s.
The upper back mainly stretches the muscles of the upper back. Exercise: Cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.