I like spine sports.

Capital I of the first action

First look up, hands and palms above your head, shoulders open.

Keep breathing and slowly extend your hands upward 10 second.

"second action" lowercase I

First look up, open your shoulders, put your hands behind your back, clamp your back and pull down. Imagine you have a tennis ball on your back and keep it slowly squashed 10 second.

The third action is love.

First, raise your head, open your shoulders, put your hands on your waist and imagine a tennis ball on your back. Hold your head high 10 second.

The fourth action is a capital u.

First, look up, open your shoulders, raise your hand and stretch out a U-shape, then open it back. Imagine a tennis ball on your back and keep it squeezing slowly 10 second.