1, stretching the muscles with curved neck.

Involving muscles: sternocleidomastoid muscle. Key points: Hands akimbo, back straight, head gently extended upward.

2. Stretch the lateral muscles of the neck by hand.

Muscles involved: sternocleidomastoid muscle and upper trapezius muscle. Key points: sit up straight, stand up straight, tilt your head to the left, look for your ears to your left shoulder, and repeat the exercise in the opposite direction.

3. Baby style

Involving muscles: back muscles. Key points: kneel down, spread your legs, sit on your heels, lean forward and try to touch the ground with your forehead.

4. Camel style

Muscles involved: rectus abdominis and oblique muscle outside abdomen. Key points: push your hips forward, slightly upward, and don't squeeze your waist too much.

Step 5 stretch your chest muscles against the wall

Involving muscles: the widest muscles in the back and chest. Key points: stand facing the wall, push the wall with your right hand, slowly leave the wall, and repeat on the other side.

6, wide-angle type

Muscles involved: adductor and hamstring. Key points: sit on the floor with your legs straight and open, with your knees not bent, lean forward and stretch your hands forward along your legs.

7. Side shoulder extension type

Involving muscles: lateral deltoid muscle. Key points: stand with your arms straight, gently press to increase muscle extension, and repeat the exercise with your other hand.

8. Stand-up collar extension

Involving muscles: trapezius muscle. Key points: stand with your legs together, knees slightly bent, head tilted forward with your hands, and look for your chest with your chin.

9. Triangle

Involves muscles: oblique muscles outside abdomen. Key points: put your hands in front of your standing legs, keep your back straight, lift your opposite arm and open your hips from front to back.

10, dog type under the wall

Involving muscles: the widest muscles in the back and chest. Point: Stand at a certain distance against the wall, with your body parallel to the floor. Keep your back flat, and then slowly bend from your chest.

Matsyendrasana in supine position

Involves muscles: buttocks and external oblique muscles. Key points: lie on your back, bend your right knee and twist your body to the left.

12, stand sideways

Muscles involved: the oblique muscle on the outside of the abdomen and the widest muscle on the back. Point: Stand, bend to the right and repeat the exercise on the left.

13, simple one-leg flexion

Involving muscles: hamstring muscles. Point: Stand with one foot forward and your back straight. Put your hands on your hips, fold forward from your hips and repeat with your other leg.

14, butterfly style

Involving muscles: adductor muscles. Key points: Sit down with knees bent, feet opposite, back straight, hands gently on knees, hips and knees down close to the ground.

15, holding a baby.

Involving muscles: hip flexors. Key points: sit on the floor, straighten your back, slowly pull one leg to your chest, turn your thigh outwards and repeat the other leg.

16, sitting pigeon style

Including muscles: the front of the tibia. Key points: sit on the floor, take back your right hand, hold your right foot in your hand and put it on your left knee. Repeat with your left foot.

17, fold forward

Muscles involved: hamstring and calf muscles. Key points: sit on the floor with your legs together, straight and folded forward.

18, sprint

Involving muscles: waist muscles and quadriceps femoris. Key points: sprint, the left leg bends forward 90 degrees. Put your right foot on your waist and repeat with your other foot.