In the initial exercise, you can use the rubber band and practice 10 ~ 15 times. After a period of exercise, you can add a few rubber bands to increase the amount of exercise. It is required that the elasticity of the rubber band should be good, the movement should be stable and not too violent; When you do the reduction action, you should keep a certain reaction to the rubber band and don't storm it.

1. Stand in the center of the rubber band, hold both ends with both hands and droop naturally. Keep your arms straight. Before turning your hands, lift your hands smoothly from both sides, inhale at the same time, and exhale when you put them down. This action can exercise deltoid and trapezius muscles.

2. Stand with your legs shoulder-width apart and raise your hands shoulder-width like a rubber band. Straighten your arms, pull the rubber band down to your chest from both sides and inhale at the same time; Exhale when doing the reduction action. This exercise can exercise shoulder muscles.

3. Stand with your legs shoulder width apart, and stretch both ends of the rubber band to shoulder width with both hands. Continue to pull your hands to your sides until your arms are straight and exhale at the same time; Exhale when doing the reduction action. This exercise can exercise shoulder and back muscles.

4. Stand with your legs shoulder-width apart in the middle of the rubber band, and hold both ends of the rubber band with both hands, naturally drooping. Palm forward, alternating joint movements when flexion and extension. Breathe steadily. This exercise can exercise the biceps of the shoulders.

5. Hold both ends of the rubber band with both hands, stand shoulder-width apart, straighten your arms, and inhale when lifting; Put your hands behind your back and exhale. Action resumed. This action can exercise the flexibility of shoulder muscles and shoulder joints.

6. Stand in the middle of the rubber band, put both ends of your hands behind your head, lift your elbows, and then straighten your arms up and inhale. Exhale when bending your arms. This action can exercise the shoulder triceps.