1. Pull your shoulders and stand with your knees slightly bent and your feet width apart from your hips. Bend your arms to almost shoulder height, hold a dumbbell weighing 50 or 500 grams in each hand, lift it slightly above shoulder height, and repeat it slowly for eight to twelve times. Tip: This action is also very suitable for sitting in the office.

2. Push the elbow, bend your knees and stand against the wall, bend your arms shoulder-height, put your fingertips forward, and press the bent elbow against the wall. At this time, the upper body stretches forward, then returns to the starting position, and repeats three to six times.

3. Lift your body and lie on your back. Put your feet on the chair, arms parallel to your body, palms up, and tighten your body when you exhale. Lift from the ground, only the shoulders touch the ground, keep this tension for at least fifteen seconds, then return to the starting position, rest for a while, and repeat the above exercises.