First, stretch and release those muscle groups that are tense and contracture, as shown below: pectoralis major, pectoralis minor, scapular muscle, latissimus dorsi, deltoid toe, upper trapezius muscle and biceps brachii. After releasing the tense and contracture muscles, the weak muscle groups are activated to improve the imbalance between the front and rear muscle groups. We can improve the stability of the shoulder strap muscles by writing English letters I.T.Y.W on our stomachs, mainly by activating the muscles around the scapula, improving the stability of the shoulders and balancing the muscle strength before and after the body. The following activation methods can be arranged according to the individual's sports ability. Do three groups of each movement, and each group will do 15 to 20 times.