Shrugging props, two bottles filled with water. Objective: To exercise shoulder muscles and prevent shoulder and neck pain. Exercise advice, don't move too fast, and keep the neck muscles tight at a speed of 1 time for 2 seconds. This action can be operated by hand without props. Exercise times, each round 15 times, * * * do 2 rounds.

1. Stand easily, spread your feet slightly (about shoulder width), and put the bottle at your sides with your hands.

2. Shrug your shoulders and put them down.

Shoulder and neck weight loss

Shoulder and neck, hands sliding wall props, 2 bottles filled with water. Objective To practice the action of holding your head up and chest out and the muscle strength of your shoulders and neck, and correct the hunchback posture. Exercise and advise, don't move too fast, keep the speed of 1 time for 4 seconds, and this action can also be operated by hand without props. Exercise times, each round 15 times, * * * do 2 rounds.

1. Stand with your back to the wall so that your heels, hips, shoulder blades and head are completely close to the wall.

2. Hold the Patel bottle with both hands and straighten it. Keep your elbows close to the wall and slide down slowly. When the elbow slides down to be parallel to the shoulder, stop first and then slide up.