1 Stand with bated breath

Stand up straight against the wall, press open the shoulder blades, relax your shoulders, hold your chest and abdomen, tighten your hips, stretch your legs, and put your feet together, so that the back of your head, shoulder blades, hips, calves and heels are attached to the wall in a line at 5 o'clock, and your waist is tightened, one punch away from the wall. Hold your breath for 30 seconds and stand twice a day.

Scapular movement

1. After standing straight, bend your elbow, raise your arm, put your forearm behind your head, and naturally bend your palm against the cervical vertebra. Then turn the shoulder joint around from the back to make the scapula fully active.

2. Chest out and abdomen in, arms bent, elbows pointing backward, arms on both sides of waist, fists clenched with both hands, forearms sliding back and forth for 30 seconds, trying to keep balance with the ground.

Stroke arm movement

1. Bend the knee so that the calf and thigh are at 90 degrees. Stand with your legs apart, shoulder width apart. Stand up straight and lean back slightly. Your arms are bent around your waist, your elbows are backward, your palms are open upward, and your shoulder blades are fully active.

2. The lower back is contracted forward, the back is arched, and at the same time, the arm is pulled forward, the arm is raised horizontally, the palm is turned to the left and right sides, the scapula swings forward, and the arm is pulled back and forth for 5 times.

go for a walk

1. Stand with your legs together and your feet forward. Be careful not to stand inside or outside. The upper body is straight, the shoulders are relaxed, the shoulder blades are pressed down and opened, the arms naturally hang down to the sides, and the chin is slightly raised.

2. Before stepping, the knee bends forward, and the heel leaves the ground first, which is in the same plane as the inner thigh and the inner knee, while the left forearm swings forward.

3. As the right calf swings forward, the right leg straightens, the center of sole and heel touch the ground at the same time, the center of gravity moves forward, the left leg drives the heel off the ground, and the center of gravity falls on the forefoot of the left foot.

4. When the right foot touches the ground completely, the center of gravity moves forward further and falls on the right foot, so that the upper body and the right leg are in a straight line, the left leg is raised to the tiptoe to touch the ground, and the arms bend and swing with it.

Key points:

1. There are also differences between wearing flat shoes and wearing high heels. When walking forward in flat shoes, the heel touches the ground first, and when wearing high heels, the sole and heel touch the ground almost simultaneously.

2. The posture of the satchel will also affect the bones! I suggest you bend your elbow and hold the bag from the outside to the inside of your forearm, which will not only hinder your walking, but also skew your bones.

3. When walking, when one leg steps out of the sole of the foot and does not completely touch the ground, the center of gravity of the whole body falls on the midpoint of the connecting line between the heel of the front leg and the toe of the rear leg.

Tips:

1. When walking, don't bend your knees outward or inward, and the soles of your feet are the same. Keep moving forward.

2. Don't turn or tilt left and right, especially when swinging your arms, keep your upper body straight and unaffected.

3. Be careful not to bend your knees when you step, keep straight and drive with the movement of the center of gravity.

It is also taboo to lean forward and lean back when walking. Remember not to bow your back, don't let your center of gravity lean forward too much, and don't lift your upper body backwards.