1, shoulder rotary type

Fingertips on the shoulders, elbows from front to back around the ring, with breathing. Do it up when inhaling and down 9 times when exhaling until the shoulders and neck are slightly hot.

Turning the shoulder can relax the shoulder joint, and it is also a very good exercise to adjust the cervical spine. If you want to treat cervical vertebrae, you must first improve your shoulders and back, so clearing your shoulders is also clearing your neck to prevent colds.

2. Mountain style with arms extended upward

Stand up straight, cross your hands and push your palms up directly. You can bend your body to the left and right as you breathe. Inhale upwards, exhale to the left, inhale upwards, exhale to the right, and do it five times. Pay attention to keep the ribs slightly retracted and the abdomen tightened, so as not to collapse.

The mountain style with the arms extended upward can further stretch the shoulders and back, stretch the muscles in these parts, prevent the shoulders and back from being stiff, and dredge the qi and blood.

3. Double angle with arms crossed at the back.

Legs are width apart from pelvis, hands are clenched behind your back, palms are inward, and the front sides of shoulders and chest are opened. Inhale, lift your chest upwards, exhale, fold forward from your hip joint, raise your arms as high as possible, but lift your shoulders away from your ears, naturally hang your head and look at your knees. Keep breathing for five times, then inhale and slowly lift your upper body, exhale and relax your hands, and breathe naturally.

The double-angle pose with arms crossed behind is also a very good pose to improve the problems of upper back and shoulder and neck, which has a very good effect on improving hunchback and holding chest. At first, the arm may not be straight, mainly due to the internal buckle of the shoulder joint and excessive chest hugging. Regular practice can restore a straight posture.