1. First of all, according to Nan's massage, you should slowly lift your arms, lift them up from the front and slowly lower them from the front. Be sure to keep a slow pace, you can do it 30 times at a time. If you can persist, you can do it several times, regardless of the number of times. When doing this, keep your upper body upright, your arms straight and your shoulders relaxed naturally, so that you can feel your chest muscles.

2. Bend your elbow on the shoulder side, then slowly circle from front, up, back and down, insist on doing it for more than ten times, and then do it in the opposite direction.

3. Bend your elbow and put your arm on your chest. Push your right hand up as slowly as possible, with your right foot starting at the heel, and your right foot heel backwards. Push up with your left hand, start with your left foot and push slowly from left to right. Do this as often as possible, at least 30 times.

Persist every day, and persistence will have an effect.