1. Neck extension: Sit up straight or stand, lean your head forward slightly, and make your chin close to your chest. Hold this position for a few seconds, then slowly raise your head, then lean back and repeat several times.

2. Shoulder Relaxation: Sit up straight or stand, put your hands on your thighs, slowly lift your shoulders, and then put them down. Repeat it several times.

3. Arm stretch: Cross one arm on your chest and pull the other arm to your head. Hold this position for a few seconds, then change hands and repeat several times.

4. Turn your neck: sit up straight or stand, slowly turn your head, from left to right, and then from right to left, and repeat several times.

5. Shoulder rolling: Sit up straight or stand, put your hands on your thighs, roll your shoulders forward slowly, then roll back, and repeat several times.

6. arm stretching: cross one arm on your chest and pull the other arm to your head, hold this position for a few seconds, then change hands and repeat several times.

7. Neck lateral bending: Sit up straight or stand, tilt your head to one side, keep your ears close to your shoulders, hold this position for a few seconds, and then repeat it several times on the other side.

8. Shoulder Relaxation: Sit up straight or stand, put your hands on your thighs, slowly lift your shoulders, and then put them down. Repeat it several times.