2. The arms are tight. Take a bottle of 600 ml mineral water bottle in one hand, open your feet shoulder-width, bend your knees slightly, keep your back still, tuck in your abdomen and pinch your hips. The elbows of both hands are bent at right angles, and the shoulder blades are clamped inward, which feels like pulling back horizontally, and then returning to the initial position. Repeat 15 times, which can shape the arms and back, especially suitable for hunchback and sedentary people.
3. Lower limb stretching. Put your left foot behind, your right foot in front, spread your feet in a big lunge, slowly squat down, put your hands on both sides of your front foot, keep your back straight, and stop for 30 seconds until you feel the inside of your feet and spread your hips. Then change the operation to the other side and repeat it three times alternately from left to right, which can stretch your lower limbs, promote local blood circulation and help alleviate the problem of edema.
4. The hips are tight. Hold the wall with your left hand, fork your right hand out of your waist, and spread your feet naturally. First, lift your right foot, keeping your thighs parallel to the ground and your knees at right angles. The farther your left foot extends, the straighter your back is. Mainly use the strength of the hips to keep the left and right pelvis level and not tilt. Your right knee in the center of your body is slightly bent, but your knee should not exceed your toes. You can't feel the pressure until the center of your hips is backward. Repeat 10 times, and then change the other foot, which can exercise the stability of hip and core.