1. First, tilt your head to one side and stretch your shoulder and neck for about one minute, then tilt your head to the other side to continue stretching.

2. Hold your chest out, put your hands around your waist, stretch your elbows back, hold your chest out, look up and take a deep breath.

3. Keep each stretching action for 30 seconds, stretch your back, do cat stretching, and find the ceiling with your chin.

4, repeat the action 10 times, continue to tighten, keep the body relaxed, snake-like stretch.

5. Elbows are at the sides of your body, push up, shoulders sink away from your ears, and feet stretch back.

6. The abdomen is elongated, the shoulders sink, the hips stretch, one leg stretches backwards, and the upper body squats on the other leg.

7. After stretching your legs for 30 seconds, continue to stretch in the opposite direction, fold your legs and straighten your hips.

8. Stretch the front side of the thigh, lunge with one leg, hip joint down, and lift the ankle of the hind leg.

9. There is a pulling feeling on the front side of the thigh, keep it still, pull your hands up, move to the hip, and repeat in the opposite direction.