1. Neck extension: Sit up straight or stand, lean your head forward slightly, and make your chin close to your chest. Hold this posture for 15-30 seconds, then slowly raise your head and return to the normal posture. Repeat 2-3 times.
2. Shoulder extension: put one arm across your chest and gently pull your elbow with the other arm. Hold this position 15-30 seconds, and then repeat on the other side.
3. Back stretching: Sit up straight or stand, put your hands behind your hips, and push back hard to feel the stretching of your back. Hold this position 15-30 seconds, and then slowly return to the normal position. Repeat 2-3 times.
4. Leg stretching: Sit up straight or stand, straighten one leg and bend the other. Lift your straight leg up, as close to your chest as possible, and feel the stretch on the back of your thigh. Hold this position 15-30 seconds, and then repeat with the other leg.
5. Foot extension: Sit on the bed or floor with one foot flat on the ground and the sole of the other foot against the wall or edge of the bed. Keep your body upright and feel the stretching of your ankles and calves. Hold this position 15-30 seconds, and then repeat with the other foot.
Please note that everyone's physical condition and flexibility are different, so you should pay attention to your comfort when stretching. If you feel pain or discomfort, please stop immediately and consult a professional.