Stretch in front of the left (right) forearm against the wall;
Action:
1. Stand on the wall and separate your feet naturally;
2. The left (right) hand and arm are externally rotated, with the fingertips facing down, the palms against the wall, and the elbows facing down;
3. Twist your head and body to the right (left).
The left (right) arm extends backward;
Action:
1, stand up straight and chest out, raise your left (right) arm to your ear, and fold your elbow joint to the maximum extent;
2. Hold the right (left) arm on the left elbow joint and pull it to the right (left).
Left (right) chest stretching;
Action:
1, left (right) leg lunges forward, and right (left) hand rests on her hip;
2. The left (right) shoulder is slightly lifted, the left (right) forearm and palm are close to the wall, and the big arm is flat with the ground;
3. Move the upper body forward and twist it to the right (left) to feel the pulling feeling of the left (right) chest.
Left (right) shoulder and back extension
Action: 1. Stand up straight, with the torso facing forward stably, the left (right) arm horizontally extends to the right (left) side, the right (left) arm covers the elbow joint, and the right (left) arm slowly exerts force to the right and rear.
Upper back stretching;
Action:
1, stand naturally with your hands crossed, palms facing your body, then flip your hands and push forward with the back of your hand;
2, bow your head, the body will bow back to the maximum with the force of pushing forward.
Shoulder extension;
Action:
1. Sit on the mat, stick your arms on your torso and stretch back as far as possible. Keep your elbows straight, but don't lock them.
2. Feel the pulling feeling on the front side of the shoulder.