"Upper limb posture adjustment" fitness program

Physical adjustment plan

Step 1: Stretch the tense muscles.

Great stretch

Stride forward, rush forward

Elbow down, abduction

Natural breathing, stretching 10 times/side.

Chest and back stretching

Put your hands on the bracket.

Bend down and press on the bow.

Breathe naturally and stretch for 20 seconds.

Physical adjustment plan

Step 2: Strengthen the weak muscle group ①

Bend over and stretch y

Stand naturally and lean forward.

Put your hands above your head and give a thumbs up.

Exhale lifting, 4 groups 16 times.

Bend over and stretch t-shape

Stand naturally and lean forward.

Open your arms and give a thumbs up.

Exhale lifting, 4 groups 16 times.

Physical adjustment plan

Step 2: Strengthen the weak muscle group ②

Prone stretch

Lie on the mat and tighten your chin.

Hands above your head, thumbs up.

Exhale lifting, 4 groups 16 times.

Fly on your stomach and then fly back.

Bend over the mat and tighten your chin.

Put your hands above your head and raise your hands and feet at the same time.

Exhale lifting, 4 groups 16 times.

Physical adjustment plan

Step 3: Relax and complete the muscle group.

Bend over and stretch your back.

Stand with your knees bent and your back bent down.

Cross your hands on the outside of your legs

Breathe naturally and stretch for 20 seconds.

Baby relax.

Lie forward and sit back with your hips.

Stretch your arm forward.

Breathe naturally and stretch for 20 seconds.