Shoulder opening method 1: Put your back against the wall, make fists with both hands, close them and put them on your waist, but your butt and back should be attached to the wall. Please ask someone to press your shoulders against the wall as much as possible. This is the best way to open your shoulders.

Shoulder opening method 2: face the wall, preferably stick it on the wall, grab it with both hands and lift it up, then ask someone (preferably someone who has practiced dancing) to put his knees on your back and pull his hands back.

1, positive pressure leg, facing an object with a certain height, such as a high platform, put the heel of one leg on the high platform, tilt the other leg at 45 degrees, straighten your legs, lean forward, and keep your chin as close as possible to your toes.

2. Side leg press, the body is sideways on the high platform, one leg and foot are placed on the high platform, the other leg is supported, and the legs are tilted outward at 45 degrees. The legs are straight, one hand is akimbo, the other hand holds the high platform, the head is close to the toe, and the eyes are looking at the ceiling.

3. leg press, with his back to the high platform, his hands akimbo, one leg and one foot on the high platform, his legs straight, his back flexed up and down, and his waist and cervical vertebra can be stretched. In leg press's method, the straight leg is the foundation, and it is also a method for practitioners to feel hard.

At the beginning of training, it is not appropriate to do intensive exercises. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked by leg press's toes and consciously move backwards, and move your upper body forward forcibly, so that you will be in a straight line by leg press.

The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes before changing the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.