1, head spacing

Lower your head to your chest, then lean back and stop for a while until your neck feels a little sore. If you put your hands behind your head and pull forward hard, your head and neck will lean back hard, the effect will be better.

Step 2 bend your head

Push your head to one side. When you feel a little sore, stop for a while, then bend to the other side and stop for a while.

3, head around the circle

Head along the front, right, back, left, and then along the front, left, back, right, hard and slowly around the ring. In practice, you can often hear the noise from the cervical vertebra. This action helps to strengthen the neck muscles.

Step 4 stir your shoulders

Shoulder is an important part connecting the head, but there are not many opportunities for shoulder activities at ordinary times. There are three kinds of shrugging activities: one is repeated with one shoulder high and one shoulder low; Second, the shoulders are stirred up at the same time; Third, the shoulders rotate around the neck one by one, forward and backward.

Step 5 turn sideways

Sit and turn your upper body slowly to the left or right in turn.

6. Stretch the front leg muscles

Sit down, straighten your calves and lift them forward, straighten your feet, pause for a moment, put them down and lift them again. If possible, you can also leave your hips and stretch your whole body as much as possible, pause for a moment, and then stretch after reduction.

7. Knee pinch

Make a fist with both hands, with the fist eye touching between your knees, and then squeeze two fists from each side of your knees.

8. Relax

Sit in your seat, relax, close your eyes slightly (or look at the white clouds in the sky) to get rid of other thoughts, seek silence in the noise and take a deep breath naturally.