1. biceps brachii stretching: twist the wall brace, straighten the elbow, and keep your hand still, as if you want to turn your back on it, and repeat it twice for 30 seconds each time; Repeat 3 times in the middle, 25 seconds each time; Advanced repeat 4 times, 35 seconds each time.
2. Rear traction: Don't let go of the supporting hand, and start to slightly bend the knee joint, feeling the traction in front of the upper arm and elbow increased. Primary repeat 2 times, 20 seconds each time; Repeat 3 times in the middle, 25 seconds each time; Advanced repeat 4 times, 35 seconds each time.
3. Brachial triceps stretching: the front of the elbow is supported against the wall: close to the wall, the foot does not move, and the elbow slides upward along the wall until most of the upper arms are attached. Bend the elbow as much as possible to increase the pulling feeling. Primary repeat 2 times, 20 seconds each time; Repeat 3 times in the middle, 25 seconds each time; Advanced repeat 4 times, 45 seconds each time.
4. Pull back the elbow: Pull back the elbow bent backwards. The greater the tension, the greater the tensile strength. Primary repeat 2 times, 20 seconds each time; Repeat 3 times in the middle, 35 seconds each time; Advanced repeat 4 times, 5 seconds each time.