1, back stretching. Lie prone on the floor, support your upper body with your heels, keep your head parallel to your arms and put it between your arms. This action helps to stretch the back.

2. Stretch upward. Step forward on the steps, stretch your hands upward, and change your legs to repeat this action. This action can help stretch your spine.

3. lateral bending. Stand up straight, spread your legs, spread the width of your pelvis, and put your hands on your sides. Bend to the right until your right hand touches your right knee. Stand up straight again, change your left hand and touch your left knee in the same position, complete the whole movement and take a deep breath.

4, door stretching movement. Stand in front of a door or a wall, spread your arms in a V-shape, put them on the door frame or wall, take a deep breath, and stretch your hands upward to spread your whole back.

Step 5 bend forward. Stand up straight, spread your legs, spread the width of your pelvis, and put your hands on your sides. Take a deep breath, bend forward, relax your legs and keep a slight bend.

6, straight arm extension. Sit on the plate with your hands crossed on your head and your fingers clasped. Inhale and extend your arms upward for about 15 seconds. Relax the shoulder and neck muscles and keep your arms straight.