1. Moderate warm-up: Before shoulder training, do some slight warm-up exercises, such as turning shoulders and neck left and right, to relax shoulder muscles and joints and avoid injury caused by stretching frozen muscles.

2. Local massage: Gently massage around the shoulders with fingertips or palms to increase blood circulation and relax muscles, and reduce the occurrence of shoulder pain.

3. Flying bird stretching: This posture can effectively stretch the shoulder and upper back muscles. The specific method is to stand up straight and put your arms at your sides. Guide your right hand to lift from the side and put it on your head, then hold your right arm with your left hand and pull it down to stretch your back and shoulders. Hold it for 15-20 seconds, and then switch sides and repeat.

4. Spiral movement: it helps to improve the flexibility of the shoulder and strengthen the stability of the shoulder. The specific method is to hold the waist with both hands, then draw a big circle with a C-shaped tilt to the right, and then continue to draw a circle to the left in the same way. Preferably once 15 ~ 20 laps.

5. Shoulder Dance Exercise: Dancing shoulders and chest with equipment similar to dancing "cushion ball" can provide more stretching opportunities for the muscles of shoulders and upper back.

In a word, the shoulder is a very key part in dance, so we should pay attention to scientific training and protection. In the process of dance training, moderate shoulder warm-up, massage and stretching, combined with local exercise and dance practice, are helpful to enhance shoulder muscle strength and flexibility and relieve shoulder pain.