According to 104 human bank's survey of domestic office workers in the past, Chen Faxian's "stiff neck" is the second biggest physiological problem that puzzles Chinese office workers. In the winter when the weather is getting colder and colder, people tend to hunch their backs and tighten their necks, which will not only aggravate the pain and stiffness, but also gradually make female compatriots pull out the ugly shoulder strap fat that they care most about. The afterburner effect of exercise in winter morning is stronger! Liu Hei Ota, a Japanese Pilates lecturer, said that although winter is easy to produce back fat, it is also the most suitable season to lose weight all year round. Because the weather is cold on weekdays, as long as you exercise a little in the morning to generate heat, in order to maintain the elevated body temperature, muscles will exert the afterburner effect of exercise and continue to burn energy for several hours, so it is also a critical period for losing weight, although exercise in winter is very painful. Exercise the scapula * * * to improve blood flow in the back, quickly eliminate fat and improve hunchback. Yoko Yamamoto, a Japanese yoga lecturer, said that in winter, many people like the hunchback habit of "shrinking their heads to keep warm", which makes the latissimus dorsi, the largest muscle in the back, stiff and tight because of poor blood circulation. At this time, as long as the scapula connected with it is exercised, the blood circulation of the whole back can be completely improved by the action of the pump, which can not only improve the hunchback, but also make the metabolism stronger. On the other hand, Ryoko Ota pointed out that the biggest difference between Pilates and yoga is that Pilates helps bones to move and correct bad posture through continuous movements, thus improving the stiffness of shoulders and neck and promoting metabolism. Therefore, it is suggested to repeat the same muscle group at different rhythms from slow to fast during exercise. Exercise in the morning can refresh your mind and burn fat all day! Pilates 1 for improving shoulder and neck pain and eliminating back fat. Spread your feet waist-width, put your knees on the ground, fold them in half with a big bath towel, or put them on your back to your hips. Hands naturally extend to the top of your head in the direction of palm up. 2. Then, take a deep breath and clamp the left and right shoulder blades inward. At this time, the elbows of both hands are also bent 90 degrees and placed on both sides of the head. 3. Then, while taking a deep breath, straighten your hands to the top of your head again, slowly for 5 times, and then quickly 10 times.