1, hold the back of the chair and step back.
Stand up and grab the back of the chair. Step back with your right foot, put the center of gravity on the left side, bend your knees slowly and press down, hold for 10- 15 seconds, repeat 10 times and then switch sides.
Step 2 stretch your back
Sit in a chair, grab the edge of the table with both hands, tuck your chin, and push the chair back hard until your hands are completely straight, for 10- 15 seconds, and repeat 10 times.
Step 3 Stretch the waist
Sit in a chair with your feet shoulder-width apart, lean forward and bend down between your legs. After the chest is close to the thigh, the upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.
4. Steering movement
Sit in a chair with your back straight. Slowly turn the upper body to the left with your left shoulder until the waist is slightly tight, lasting 10- 15 seconds, repeating 10 times, and changing sides.
Step 5 stand up and bend over
Stand with your feet shoulder width apart, your hands droop naturally, and your body leans forward slowly until your back is slightly tight and your upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.
6. Sit on one side and press down.
Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.
7. Upper back stretching exercise
Kneeling posture, prone, stretch your hands forward as far as possible, and press your shoulders down at the same time 10- 15 seconds, and repeat 10 times.