Preparation: calm the mind, adjust breathing and strengthen the five internal organs. The first kind, holding the triple energizer in both hands. It can make the "triple energizer" unobstructed and harmonize qi and blood. Cross your hands and lift. It can prevent and treat shoulder diseases and cervical spondylosis. Second, the left and right bows shoot sculptures. 1. Stretching shoulders and expanding chest can stimulate the "Du Meridian" and Shu points on the back; Stimulating Yang Meridian of Hand Three Yin San at the same time can adjust Lung Meridian of Hand Taiyin. 2. Develop the muscle strength of lower limbs and improve the ability of balance and coordination; Increase the strength of forearm and hand muscles and improve the flexibility of wrist and hand joints. 3. It is beneficial to correct bad postures such as hunchback and shoulder adduction, and prevent shoulder and neck diseases well. Third, regulating the spleen and stomach must be lifted separately. Pulling the left and right upper limbs up and down can pull the abdominal cavity and massage the spleen and stomach. Stimulate the meridians related to abdomen, chest and ribs and Shu points on the back, and regulate the meridians of spleen and stomach, liver and gallbladder and viscera. Conducive to prevention and treatment of shoulder and neck diseases. The fourth kind, five strains and seven injuries, look back. 1. "Five products" refer to five products of heart, liver, spleen, lung and kidney; "Seven injuries" refers to the injuries of joy, anger, sadness, superiority, fear, shock and thinking. Through the static stretching effect of upper limb extension and external rotation and torsion, the organs in the chest and abdomen are expanded and stretched. 2. Turning your head back can stimulate the Dazhui point in the neck and achieve the purpose of preventing and treating "five strains and seven injuries". Prevent eye fatigue and shoulder, neck and back diseases. Improving the blood circulation in the neck and brain is helpful to relieve the fatigue of the central nervous system. Fifth, wagging your head and getting angry. Heart fire is the disease of strong heart. Squatting your legs and swinging your tail can stimulate the spine and governor vessels; Shake your head to stimulate Dazhui point, so as to dredge meridians and release heat, which is helpful to eliminate heart fire. In the process of wagging your head and tail, the flexibility of neck, waist and buttocks is increased. Sixth, climb your feet with both hands to strengthen your kidneys and waist. Stimulating points of spine, Du meridian, Mingmen, Yangguan and Weizhong by flexion and extension can prevent and treat chronic diseases of urogenital system and achieve the function of strengthening kidney and waist. Seventh, save fists and strong light to increase strength. This prescription can stimulate the liver meridian, make the liver blood full, soothe the liver and purge qi, and strengthen the bones and muscles. Squatting with both legs and grasping the ground with ten toes, boxing with both hands, wrist rotation, finger grasping one by one, etc. , can stimulate the hands and feet of shu points and Du meridian Yang the twelve meridians,. Long-term exercise can strengthen the whole body muscles and increase strength. Eighth, after seven pimples, all diseases disappear. The toe is the intersection of the foot three yin meridians and the foot three yang meridians, and the ten toes can stimulate the relevant meridians of the foot and mediate the functions of the corresponding viscera. Jumping feet can stimulate the spine and du meridian, make the whole body viscera and meridians unobstructed, balance yin and yang, and improve the balance ability. Landing vibration can stimulate the internal and external structures of lower limbs and spine, relax and reset the muscles of the whole body, and relieve muscle tension. Get motivated. Return to the original breath, relax the muscles of limbs, enjoy the mood, consolidate the training effect, and gradually return to the quiet state before training.