1. Phantom chair variant
Action essentials: sit on the edge of the chair, keep the pelvis in the middle, buckle your hands on your chest, exhale, push forward and straighten your arms. The next time you inhale, your arms will stretch upward, and your hips will be firmly pressed down. Every time you inhale, your arms will stretch upward.
Tips: Friends with shoulder and neck pain should bend their elbows slightly and try to keep the upper part of their shoulders relaxed.
2. Cattle face and hand shape
Action essentials: Sit in a chair, stretch your right arm upward when inhaling, bend your elbow when exhaling, and press your right hand down between your shoulder blades. Then grab your right hand with your left hand, interlock your hands behind your back, keep breathing for 8- 10 times, and sit on the other side.
Tip: If you can't buckle your hand, you can use a belt to assist.
Step 3: Stretch your back hands.
Action essentials: stretch your hands behind your back and try to move your shoulder blades closer to the middle. If you feel that the two arms are different in length, you can try to stretch the relatively short side actively, which is mainly caused by the different degree of shoulder opening. Keep breathing for 8- 10 times.
Tip: Friends with tight shoulders can stretch their hands on the armrest of the chair.
4. Stretch the back of one leg
Action essentials: bend your right knee, interlock your hands and fingers, and buckle your right foot arch. With the next inhalation, try to straighten your right leg, hold your chest out, straighten your back and look forward. Keep breathing for 5-8 times, and switch sides to be the other side.
Tip: If your legs can't be straight, you can bend your knees, or grab your ankles or calves with your hands and help with a belt.
Step 5 sit forward, bend back and stretch
Action essentials: straighten your legs slightly apart, inhale, straighten your arms upward, bend and extend from your hip joint when exhaling, press your fingers down on the floor, fully extend your back and expand your chest.
Tip: Friends with tight thighs or waist can bend their knees slightly and try to keep their backs straight.
6. Half-shoelace style
Action essentials: Bend your left knee, press your left ankle against the front end of your right thigh, press your elbows against your left leg as far as possible, inhale and stretch your spine, and press down appropriately when exhaling to make your hip joint smart.
Tip: Friends whose thighs are tight and can't put their feet on the opposite knee can put their feet on the ground to prevent thigh strain.
7. open shoulder type
Action essentials: cross your hands and fingers, and your elbows are shoulder width apart. When inhaling, you can stretch your spine. When exhaling, press your shoulders and arms down, keep your shoulders, chest and back parallel to the floor, and be careful not to collapse.
Tip: Avoid bouncing when you press your shoulders down.
8. Dance style
Action essentials: grab the left ankle with your left hand. When inhaling, lift your left foot with your arms, lean forward slightly, open your chest upward, and keep your shoulders parallel to your pelvis. Look ahead and keep breathing for 5-8 times. Redo on the other side.
Tips: Pay attention to abdomen and avoid collapse.
9. Standing posture and side leg lifts
Action essentials: lift your left foot and put it on the chair, and roll it in as far as possible, stretching your left groin and pelvis, interlocking your arms and fingers and extending upward, pressing your right foot down on the floor completely, and lifting your chest upward. Keep breathing for 5-8 times. Redo on the other side.