1, shoulder abduction: the shoulder should be as close to the midline of the back as possible. When doing this action, you can raise your arm slightly, which is similar to the action of expanding your chest, but the most important thing is to consciously tighten the muscles in your back when doing it.
2. Shoulders up: While keeping your shoulders abduction, lift your shoulders up hard, as if someone is pressing your shoulders down and you want to resist. The key point is to keep the shoulder abduction and consciously contract the upper trapezius and levator scapulae.
3. Head-up: Head-up and back-up, while keeping shoulders abduction and arch waist. The key is to consciously exert force on the muscles behind the neck, and it is best to tremble slightly.
After the head-up action is completed, hold it for 3 ~ 5 seconds, and then slowly relax. The order of relaxation is just the opposite of the previous action, that is, the head returns to the correct position first, then the upturned shoulders droop, and finally the shoulders retract to the original position. Repeat 3 ~ 5 times after relaxation.
Health tips: all movement requirements: slow movement; Consciously control the tension and contraction of local muscles; Take a deep breath throughout the action.