First, stand against the wall for a while every day. Don't underestimate the action of standing against the wall. If you can stick to 10 minutes every day, you can make a woman's figure look better. The key point of doing this action is to stand with your back legs and head against the wall. The most surprising thing is that this action can not only build a swan neck, but also slim the waist.
Secondly, do more hands together. Women can stand up straight, then lean back with their arms and try to see if their palms can touch each other. If you can, try to close your palms, which can open your shoulders. After a long period of practice, it is very easy to appear butterfly back and swan neck. When doing this action, be sure to keep your back straight, which will be more effective. According to your own tolerance, you can try to keep this action for a little more time.
Finally, you can do some hand stretching backwards. You can buy a yoga mat to practice this action. Yoga mats are not expensive and will not make practitioners feel cold on the floor. The key point of doing this action is to shrink your head backwards and hold your hand backwards for translation. You can let yourself feel the stretching of your shoulders and chest, similar to our daily stretching movements.
Everyone's figure and weight are different, and the specific time varies from person to person. If it is normal weight, it will take about a month to see the effect. Physical training is a thing that needs perseverance to see the effect. I hope your friends don't rush for success and waste your time.