Bend your knees with your legs, lie flat on the ground, with your left and right feet slightly apart, and your stride should be shoulder-width. Your hips, back, shoulder blades and shoulders are completely attached to the ground. Bend your arms, put your hands under your head, and press your elbows down as far as possible to fully open your chest.

In this prone position, the head is slightly raised, and the parts above the back are off the ground, stretching the muscles between the shoulder blades, and tightening the chin downwards, looking at the abdomen, keeping this off-the-ground posture for 4 seconds, then lying down again and repeating it twice.

Keep your back above the ground, and then let go of your hands behind your head. Straighten your right arm obliquely upwards, making an angle of about 45 degrees with the ground. At the same time, put down your left arm and straighten it with your left side. Be careful not to touch the ground and keep it parallel to the ground.