Lift the right arm, bend the left scapula to the back, press the joint of the right arm with the left hand, touch the left scapula, then lift the right arm and change sides from left to right. Do this 20 times a day. If you feel sore from the beginning, it means you have moved to that part. Stand with your hands straight forward and your feet shoulder width apart. 2. Draw a circle with both hands and draw a circle outward for 20 times. 3. Draw a circle inward 20 times. 4. Don't draw too big a circle, use the strength of your arm, not your palm. Massage from the left hand to the right hand, massage in circles from the lower (palm) to the upper (shoulder) for * * * 5 times, then pinch with the thumb, forefinger and middle finger to relax the arm muscles, and pinch a few times where there is fat for * * * 3 minutes.