Specific steps:
1. Raise your head, palm up, gently clench your fist, bend your elbow backwards, and then swing outward hard, palm down, arms and shoulders parallel, and so on for several times;
2. Hold your head high and your shoulders relaxed, so that your arms are in a vertical state, then slowly lift your arms forward, first turn your arms clockwise, then turn your arms counterclockwise, and so on for several times;
3. Bend and lift your left elbow in a relaxed posture, gently put your left hand behind your back, then gently hold your left elbow with your right hand, push it down several times, and then exchange positions;
4. Stretch first, then gently put your right hand on your left leg, put your left hand behind your back, gently hold your waist, gently rotate your upper body several times, and then switch places;
5. Lift your feet off the ground gently, then shake them in the air at will, turn around and kick. After you relax, rotate your feet slowly like riding a bicycle;
6. Hold your head high, relax your shoulders, put your hands on your knees, slowly lower your head first, then slowly raise your head, then turn your head left and right, and finally turn your head clockwise and counterclockwise, and so on for several times;
7. In a relaxed posture, gently put your hands on your thighs so that the fingertips of your left and right hands are opposite, then gently twist left and right, lift one shoulder and relax the other shoulder, and so on for several times.
8. Turn your wrist gently. After relaxing, inhale and raise your hands up. At the same time, repeat the action of "opening your fingers and clenching your fists" with your palm, exhale and put your hands down, perpendicular to your sides, and repeat this for several times;
9. Slowly lean forward until the palm can be attached to the instep, then keep this position for a few seconds and repeat it several times;
10. Put your hands on your waist, then in a relaxed posture, shrug your shoulders, bow your body, lean slightly, then suddenly hold your head up and hold your chest out, and so on for several times.
Tip: If you have a sprain or discomfort, don't force yourself to exercise, lest it backfire.