1, pull your arm and turn your head. Action essentials: straighten your left arm and hook the chair, tilt your head and body center of gravity to the right, and stretch the trapezius muscle. After holding for 5 seconds, nod slightly up and down and feel the pull of the neck. Stretching parts: shoulders and neck.

2, look around, action essentials: the left leg is bent on the right leg, and the right elbow is placed on the outside of the left knee. Apply steady pressure to your left leg with your right hand to rotate your body to the left, turn your head to the left, look behind your left shoulder, and take a deep breath for 5 seconds. Stretching parts: waist, buttocks and neck.

3. Turn your head by pushing your elbow. Action essentials: Hold the elbow joint of the left arm with the right hand, gently push the left arm to the right shoulder, turn to look at the left shoulder, and take a deep breath for 5 seconds. Stretching parts: shoulders, neck and arms.

4. Pull your elbow. Action essentials: Hold the elbow joint of the left arm with the right hand, gently push the left arm to the right shoulder, turn to look at the left shoulder at the same time, and take a deep breath for 5 seconds. Stretching parts: shoulders, neck and arms.

5, head up, action essentials: upper body straight, hands crossed behind the head, arms straight parallel to the ground, two shoulder blades close. Stretching parts: shoulders and chest.