1. Shoulder rolling: Sit or stand, rotate your shoulders forward and then backward, each group 12- 15, and do two or three groups every day.

2. Sitting posture stretching: Sit in a chair, put your hands behind the chair, stretch backwards, feel the stretching feeling of your shoulders, and keep it for 10- 15 seconds, two or three times a day.

3. Push-ups: Push-ups can exercise arm and chest muscles, as well as shoulder and back muscles. You can do 20-30 push-ups every day, gradually increasing the frequency and difficulty.

4. Dumbbell pressing: Take two dumbbells, with arms straight and elbows slightly bent, press the dumbbells upward to feel the contraction of the muscles in the shoulder and back. Do two or three groups every day 12- 15.

5. Yoga: Some movements in yoga, such as mountain style, inverted triangle style and dog style, can effectively exercise shoulder and back muscles and enhance flexibility. It is recommended to practice yoga two or three times a week.

It should be noted that shoulder exercises need to gradually increase the difficulty and intensity to avoid muscle injury caused by overtraining. At the same time, we should pay attention to maintaining enough rest and a balanced diet to achieve better training results.