1, triangle extension type

Standing on a high mountain. Inhale deeply, legs apart, arms level to shoulder height, palms down. Keep your arms parallel to the ground. Turn your right foot 90 degrees to the right, turn your left foot slightly to the right, keep your left leg protruding from the inside, and keep your knees straight. Exhale, the trunk bends to the right, the right palm is close to the right ankle, the left arm extends upward, in line with the right shoulder, and the trunk extends. The back of the leg, back and buttocks are in a straight line, and the exhalation is restored to the original position.

Step 2 stretch the towel

Keep your arms straight, hold both ends of the towel, keep your left arm still, bend your right elbow and stretch your body to the right at the same time. Repeat 5 times, then switch to the other side.

4. Chair+slope board

Put your hands on the chair, shoulder width apart, feet forward, legs at 90 degrees, feet open at hip width, hips slowly press down to the ground to keep breathing for 3-5 times, and then restore.

5, hand rope sideways

Exhale slowly, pull the rope with the hand on the same side of the leg and touch the leg, and pull with the other hand to stretch the lateral armpit 10 second. Inhale, straighten and repeat 10 times. If you feel the muscles in the armpit, side and shoulder are stretched, then this posture is correct. Try to touch your ankles with your wrists when you stretch your hands to your sides.