Action one

Hands and fingers crossed behind your back.

Raise your crossed hands.

Note: Raise your hands to the maximum and hold for 5-7 seconds.

Action 2

Put your crossed hands above your head.

Upper body leaning forward

Note: Hold this position for 5-7 seconds after fully lowering your head.

Action 3 (on)

Slowly bring your chin close to your chest.

Waist and hips are raised.

Hold the chair behind your back with both hands.

Action 3 (below)

return

Stay in the upper position.