Bend your knees, sit with your feet facing each other, fix your calf with a brick sponge, and lie down slowly for 5-8 minutes.

Keep lying flat and rest with your legs straight.

Put your hips against the wall, lie down on the side wall, put a pillow behind your waist, and keep your feet straight against the wall for 5-8 minutes.

Second, twist.

Kneel on your knees, kneel in a sitting position, put a pillow on your right side to get ready, and twist your body to the right in the direction of your left hand in the picture to get ready to get down.

Keep your waist and abdomen twisted, slowly lie on the pillow, and naturally hang your hands at your sides. Change sides after 2-5 minutes.

Third, shoulder station

Put the chair 30 cm away from the wall, add a yoga mat on the chair and a pillow under it. Sit your hips as close to the back of the chair as possible, and put your legs on the back of the chair.

Finally, let go of your hands and carefully slide your body down slowly.

Lie down on your upper body slowly, with your head on the ground, your shoulders resting on the mat, your hands grasping the back legs of the chair and straightening your stovepipe together. Then the other two people press the exerciser's shoulder and push the chair against the wall for 10-20 minutes.