Action description: Stand naturally, raise your hands above your head, cross your fingers, point your palms at the sky, push them up like stretching, and then slowly bend to both sides.

Action essentials: You can also sit in a chair in the study and work space. The degree of lateral bending is not important, but the comfort of waist and shoulders is the most important!

2. Action name: chest expansion and shoulder extension

Description: Stand naturally, hold your hands and fingers crossed behind your back, take a deep breath, push your shoulders and arms back, push your chest forward, and keep breathing for a long time. Oxygen enters the body more, and the mood is more open.

Action essentials: If the shoulders are not flexible enough and the hands are separated, the effect is as good as standing with the palm of your hand and pushing back.

3. Action Name: Double Angle Type

Description: Stand naturally, hold your hands and fingers crossed behind your back, take a deep breath, exhale, bend forward slowly, and try to straighten your arms to find the back of your head. I can feel the stretching of my shoulders in different degrees, and my back and legs are very comfortable.

Action essentials: Keep your legs as straight as possible to remind yourself to relax your head and shoulders.

4. Action name: cat back stretching

Description: Stand, push forward with your hands crossed, push your back with your arch, relax your head and look at your abdomen.

Action essentials: The legs are slightly bent, which makes it easier to find balance, and the upper back and neck are more fully stretched.

5. Action names: Proflexion and Extension

Description: Stand with your legs apart, bend forward slowly, grab your legs with both hands and take a deep breath. When exhaling, slowly find the ground with your head and spine, with your hips facing the sky and your abdomen as close to your thighs as possible.

Action essentials: keep your legs as straight as possible and relax your head. Women avoid practicing during menstruation.

6. Action name: Squat style

Action description: Stand with your legs apart and squat slowly until you are completely squatting. After the heel falls, put your hands together on the inside of your knees. When exhaling, push your knees outward, hold your chest out, lift your spine, and push your hips down and forward.

Action essentials: Knees and toes are in the same direction, and spread out as far as possible. If you feel tense in your thighs, try to get your feet closer.

7 Action name: cobra pose

Description of action: Lie on the flat mat, straighten your legs backwards, put your elbows on the side, and slowly push your upper body.

Action essentials: Elbows are slightly bent, and the spine is obliquely extended forward, and the range is subject to the comfort of the waist.

8 Action Name: Torsional Stretching in Sitting Position

Action Description: Sit firmly, keep your back straight, step on the ground with your left leg across your right leg, put your right elbow or big arm on the outside of your left leg, push your hands and legs to the middle at the same time, make a full left turn, twist your spine and stretch your waist. When the left side is finished, change to the right side.

Action essentials: learn the rest space for work, or try to sit in a chair, keep your back straight and remind yourself to relax your neck.

9 Action Name: Down Dog Style

Action Description: Hold your hands and feet on the ground, lift your hips up first, then lean back, straighten your legs at the same time, step on the ground with your heels as much as possible, and your head and shoulders naturally sink.

Action essentials: the heel can't touch the ground, try to reduce the amplitude one step ahead, keep your feet steady, and try to increase the amplitude one step back. Women avoid doing this during menstruation.

10 action name: butterfly modeling

Action Description: Sit up straight, with your legs bent, your feet facing each other, grasp the forefoot with your fingers crossed, inhale, erect your spine, exhale, bend forward slowly, and press your knees to both sides to find the ground.