1. Side lift: Stand or sit down, hold dumbbells or water bottles with both hands, and your arms will naturally droop, then lift your arms to both sides parallel to your shoulders, and then slowly lower them. This action can effectively exercise the shoulder muscles, especially the middle bundle muscle and trapezius muscle.

2. Bow down the bird: Hold the dumbbell or water bottle with both hands, lean forward parallel to the ground, and then stretch your arms back and forth until you feel the stretching of your shoulders. This action can effectively enhance the stability and strength of the shoulder.

3. Sitting posture pressing: Sit on the instrument, hold the barbell or dumbbell with both hands, and push the arm upward until the arm is straight, and keep it for a period of time. This action can effectively exercise the endurance and strength of shoulder muscles.

4. Standing push: stand on the equipment, hold the barbell or dumbbell with both hands, and push the arm upward until the arm is straight, and keep it for a period of time. This action can effectively exercise the endurance and strength of shoulder muscles.

5. Reverse the bird: Hold the dumbbell or water bottle with both hands, lean forward parallel to the ground, and then stretch your arms back and forth until you feel the stretching of your shoulders. Then slowly return to the starting position. This action can effectively exercise the flexibility and stability of shoulder muscles.

Please note that you should pay attention to the correct posture and breathing method when doing these actions to avoid overexertion or injury. If you are a beginner or have special physical conditions, please consult a professional coach.