Sitting in an office chair, naturally lie flat on the ground with your legs together, your back straight, your head held high, your hands straight on your chest, your fingers crossed, and your palms outward.

Continue the last movement, raise your hands above your head and stretch upward. At this point, open your chest and take a deep breath. Note: don't bow your chest, but feel the extension from your arms to your torso, with your arms close to your ears.

Keep your posture and turn your head to the left until you reach the limit. Note: the head, hands and body are all in a straight line.

Turn your head to the right as much as possible. Note: Feel the stretching of the left shoulder and left arm when rotating, and keep the head perpendicular to the body all the time.

Sitting posture, keep facing forward and bend your upper body to the left. Keep your hips and feet relaxed, thus relaxing your muscles. Note: bend your body as far as possible to the left, don't bow your head, and don't leave your hips.

Continue to sit with your hands crossed, your arms straight and your upper body bent to the right. Note: Stretch and bend as much as possible and keep facing forward.

Release your hands, slowly put them down, parallel to your shoulders, with your fingertips facing up and your palms facing out. Note: Even if your shoulders are stiff, straightening your arms won't hurt too much. You can also put your fingers slightly inward to enhance your strength and achieve a better stretching effect.

Then twist the wrist alternately from the inside out. Note: when doing this action, your face always faces forward. If the action is correct, you will feel the comfort of stretching your arms and neck muscles.