Action: lie flat, arch your body when inhaling, support your body with your head and hips, and form a hole in your back; Knees are bent and crossed, palms closed on the top of the head or arms crossed to hold the elbow joint. When exhaling, slowly relax and lie flat.

Function: This action can put the stress point and extension point on the cervical spine, which is very helpful for the health of the lumbar spine and can also eliminate the wrinkles in the neck. Beginners can straighten their legs, which greatly reduces the difficulty and makes the exercise goal more clear.

2. Cat stretching

Action: Kneel on the floor and support your body with your hands. Inhale, extend your spine downward, raise your head, neck up, and hips up. Exhale, including holding your chest, arching your back, lowering your head and neck, tightening your abdominal muscles, and arching your whole back as much as possible.

Function: The spine and surrounding muscles are more elastic, relaxing the neck and shoulders, and making the back muscles work in harmony.

3. Cattle face

Action: Sit on the floor with your legs crossed, your knees in a straight line, and your feet next to your hips on the other side. Lock your hands behind your back and keep your back straight. If you find it difficult, you can grab a towel with both hands and the effect is the same.

Functions: Correcting cervical vertebra and spine, expanding chest, relaxing shoulder joint and stretching latissimus dorsi.

4. Turtle style

Action: Like a tortoise sticking its head out of its shell. Open your knees, sit up straight, lean forward, put your arms under your legs, open your palms, and drive your cervical spine and chin up when inhaling. When exhaling, the jaw is close to the chest, and the focus of exercise is on the neck.

Function: Turtle posture mainly exercises the flexibility of cervical spine, which is also helpful to shape the lines of neck and eliminate double chin.

5. Double angle type

Action: open your legs, cross your fingers behind your back, inhale and clamp your shoulder blades, and lift your arms up. Bend forward at the same time, bend your upper body forward, and don't bow your head. Wait until you are sure that you are completely bent down, then slowly droop and relax your head and neck.

Function: flexible shoulder joint; Eliminate the pressure on the intervertebral disc; Release the tension in the upper back and shoulder and neck; Increase brain circulation.

6. cobra pose

Action: Lie prone, put your hands on your sides, slowly support your upper body with inhalation, pay attention to your legs not leaving the ground, and feel the stretching process of your spine. Look forward after reaching the limit, or look up and breathe naturally.