Steps/methods
1, basic posture:
Before doing all kinds of training exercises, stand naturally, keep your eyes straight, keep your feet shoulder-width apart, hang your hands naturally and relax your whole body.
2. Lean forward and lean back:
Hands akimbo, head up and back, exhale at the same time, eyes looking up at the sky, pause for a minute; Then slowly lower your head to the chest position, inhale at the same time, and look at the ground. When doing this, keep your mouth closed and keep your chin as close to your chest as possible. After stopping for one minute, do it up and down four times.
3. Raise your arm and turn around:
First raise your right arm, palm down, look up at your palm, turn left slowly, and stop for a minute. When turning, pay attention to the heel turning 45 degrees, the body center of gravity leaning forward, and then the body turning to the right rear side. Inhale slowly when you turn, and exhale slowly when you turn. The whole movement should be slow and coordinated. When you turn your neck and waist, try to turn as much as possible and stop for a minute. When you return to your natural posture, change your left arm. When changing the left arm, put down the hand and slowly press it down along the ear root. After changing the arm, do the same action and repeat it twice.
Lift your arms and turn around, turn left and right, lift your shoulders and lift your neck.
4, left and right rotation:
Hands akimbo, first slowly turn your head to the left and inhale into your chest. After straightening your right neck, pause for a minute, then slowly turn to the left and exhale at the same time. After straightening your left neck, stop for one minute. Do this repeatedly and alternately for 4 times.
5. Shoulder lifting and necking:
Lift your shoulders slowly and shrink your neck as much as possible. After stopping for a minute, slowly put down your shoulders and relax, and naturally stretch your head and neck to return to nature. Then, sink your shoulders hard and stretch your head and neck upward. After stopping for a minute, relax your shoulders and exhale naturally. Pay attention to inhale slowly when stretching your neck, hold your breath when staying, and relax your shoulders and neck as much as possible when relaxing your shoulders. After returning to the natural style, do it again four times.
Relax your shoulders and neck, swing and flex from side to side.
6. Swing left and right:
Slowly tilt your head to your left shoulder so that your left ear sticks to your left shoulder. After stopping for one minute, the head returns to the middle position; Then tilt to the right shoulder, and the right ear should be close to the right shoulder. After stopping for a minute, return to the middle position. Repeat this for 4 times, inhale when your head swings, exhale slowly when you return to the middle position, and try to relax your shoulders and neck when doing exercises. It is better to move slowly and steadily.
seven
7. Wave flexion and extension
The mandible bends and stretches downward and forward in a wave-like manner. When doing this, the chin should be as close to the chest as possible, the shoulders should be raised, the chin should be flexed slowly, the chest should stand forward, and the shoulders should move back and forth slowly. Inhale slowly when chin flexes and stretches, exhale slowly when head is raised and restored, relax shoulders and make two one-minute pauses; Then do jaw extension and flexion in reverse, inhale from top to bottom, exhale when restoring, and practice twice on both sides.