1, keep your legs in place, pay attention to lying on your back on the mat, bend your legs, hold your legs and calves with your hands open, take your hips as the fulcrum, and then shake your body back and forth.

2, prone shoulder expansion exercise, pay attention to the body prone on the mat, legs naturally open and straight, hands cross around the waist position and hold, and then stretch your shoulders backwards.

3, crawling hip movement, pay attention to the hands straight to support the ground, legs together naturally open, toes touch the ground, and then feet move close to the arms, while the hips are lifted up.

4, prone crawling action, pay attention to the four limbs landing, keep the back flat, then move forward with your left leg and move forward with your right hand for crawling action.

5. Press your fingers in place, pay attention to your knees, extend your right hand, open your palms, bend the second joint of your fingers inward, put your palms down on the ground, and press with your body.

6. Stretch your shoulders, pay attention to standing with your legs open naturally, raise your upper body, raise your arms, make a fist with your hands over your chest, and then shake your shoulders at the same time.