The head leans forward over the shoulders and the neck becomes shorter and thicker.

Humpback, thick back, chin extending forward.

Shoulders contract forward and inward, without waistline.

Find the correct position and height of shoulder and spleen bone.

Shrugging training

The shoulder and spleen bones on both sides are as close to the ear as possible, and the limit of shrugging is pause.

Shoulder and spleen bones relax and shoulders sink naturally. At this point, the height of the shoulder and spleen bone is the height of the original shoulder.

Doing more shrug and shoulder sinking training can relieve the stiffness and tension of shoulder and spleen bones, and correct bad postures such as leaning forward and necking.

External arm rotation improves shoulder extension and internal buckle.

Stand with your back straight and your feet open. Inhale, arms forward, thumbs down, palms out.

Exhale, the elbow drives the forearm to rotate outward to the limit, hold it for 2 seconds and then restore it.

Do it 20 times, and be careful not to shrug.

Stretching platysma to improve the lines of double chin and neck

Put your hands together, cover your collarbone with five fingers open, open your mouth and inhale, exhale at the same time, with your head back, your chin facing the ceiling, and your palms drive your chest to feel the stretch of the front side of your neck and pull your skin down! Keep this action for 30 seconds and repeat 2 groups.

Stretch trapezius muscle to relieve shoulder fatigue and thin shoulders.

Sit cross-legged, with your back straight and your hands at your sides. Inhale and shrug, exhale and sink your shoulders. At the same time, tilt your head to the left and poke the ground with your fingers. Feel the stretching of the right neck for 3 seconds.

Inhale again, straighten your head and stretch the opposite side for 3 times.

Exercise back muscles to prevent hunchback and lumbar muscle strain.

Lie on your stomach with your limbs fully extended. Tighten the abdomen and buttocks and keep the neck and spine in a straight line.

Slowly lift the left arm and right leg, keep it at the highest point 1 s, and then restore and repeat the opposite movement.

Do it alternately on both sides 10 times.

Increasing back exercise can prevent round shoulder hunchback, and by strengthening erector spinae, it can also reduce lumbar muscle strain, prevent and improve cervical spondylosis and lumbar disc herniation.

Exercise back muscles to increase the stability of core muscles.

Lie on your stomach with your limbs fully extended. Like Superman taking off, the abdomen and buttocks are tightened to keep the neck and spine in a straight line. Slowly lift the limbs and chest, only land on the abdomen, stay at the highest point for 4 seconds, and then recover.

Repeat 10 times, so that the back and buttocks can be exercised at the same time, which can also increase the stability of core muscles.