1, head and neck movements

(1) flexion: two feet stand side by side, and the head is in the vertical direction, mainly in the four directions of flexion and extension. Action essentials: when bending back and forth, the action should be full, slow and uniform, not too hasty or too fierce.

(2) Turn: put your feet together, put your hands on your sides, and turn your head 90 degrees left (right) along the vertical axis. Action essentials: when turning left and right, the jaw is parallel to the shoulder and look forward.

2. Shoulder movement

(1) Shoulder lifting and sinking: the shoulder joint moves up and down along the vertical axis.

Action essentials: when lifting the shoulder, the arms are retracted, and when sinking the shoulder, the force is exerted downwards.

(2) Shoulder buckle shoulder spread: one shoulder or both shoulders are retracted inward, including the chest, and then the shoulders are spread to support the chest.

Action essentials: chest out in front of shoulders and chest out behind shoulders.

(3) Around the ring and around the ring: the shoulder joint moves forward or backward in a circular motion in the sagittal plane.

Action essentials: the winding should not exceed 360 degrees, and the winding should be greater than 360 degrees.

3. Chest exercise

(1) Hold your chest and hold your chest: palm down, bow your head and hold your chest; Palm up, back vibrating, head up and chest out.

Action essentials: bow your head and hold your chest high.

(2) Vibrating chest: shaking back and forth at the shoulder and chest position.

Action essentials: hold your head up and chest out, with clear rhythm and large action range when shaking.

4. Hip movement

(1) Hip lifting, hip swinging and hip lifting: the hip joint moves up and down along the vertical axis.

Action essentials: when the left and right hips are propped up, the support legs are straight, the hip joint is large and elastic, and the upper body is straight. (2) Around the ring and around the ring: the hip joint moves forward or backward in a circular motion in the sagittal plane.

Action essentials: the winding should not exceed 360 degrees, and the winding should be greater than 360 degrees.

5, arm movements

(1) Flexion and extension: the activity process of joint flexion and extension caused by muscle contraction. Including the bending and stretching of arms, wrists and elbows.

Action essentials: when bending back and forth, the action should be full, slow and uniform, not too hasty or too fierce.

(2) Raise the arm and swing the arm: take the shoulder joint as the axis, and the upper arm and the lower arm swing up and down, back and forth. Action essentials: the range of motion of the arm should not exceed 180 degrees.

(3) Surrounding: Take the shoulder joint as the axis, and make a circle with two arms or one arm inward, outward, and back and forth above 180 degrees. Action essentials: the big arm and the small arm stretch hard to make a big rotation, and the center of gravity should be stable.