Have a wallet? Back thickness? No neck?

Improvement actions 1

Action point

Kneel down with your feet together, knees apart, hips as wide as bone marrow, sit on your heels, lift your arms to hold the chair, inhale, stretch your side waist, exhale, bend forward to your armpit, bend your chest down to the shoulder joint on the ground, and keep breathing for 5~8 times.

Improvement action 2

Action point

Arms back, fingers crossed, palms facing each other. When exhaling, the waist on the inspiratory side stretches upward, the chin bends forward and falls on the chair. When exhaling, keep your arms away from your hips and your shoulder blades close to the midline. Back muscles activate shoulders away from ears and keep breathing for 5~8 times.

Improvement action 3

Action point

Kneel down, bend forward and down, straighten your arms forward, put your palms on the crossbar of the chair, and put your palms down.

The waist on the inspiratory side is elongated, and the fingertips on the expiratory side extend far away.

Stretch your back and sit your hips on your heels.

Keep your head on the extension line of the spine and keep breathing for 5 ~ 8 times.

Improvement action four

Action point

Kneel, feet apart, width apart. Hips slightly above knees, back extended. In the past, the big arm was placed on the chair, and the width was separated and shoulder-width.

Elbows bent, forearms vertical, palms to the right.

Chest and head sink to the ground and keep breathing for 5 ~8 times.

Improvement action five

Action point

Kneel down, feet apart and equal in width, hips facing the chair, arms holding the rod back.

Inhale the spine straight up, exhale the arm backward to the shoulder joint, and keep breathing for 5~8 times.

Improvement action 6

Action point

Inhale, raise your hands horizontally, exhale with your fingers crossed, take back your shoulder fossa, shoulder and spleen with your big arms, inhale, raise your arms above your head, exhale with your palms up, sink your shoulders, shoulder and spleen bones down, look straight ahead and keep breathing for 5~8 times.

Improvement action seven

Action point

Sit on your knees, raise your hands horizontally and unfold your collarbone.

Forward your right hand, turn your palm upward from the root of the big arm, inhale your arm, bend your elbow backwards, turn your palm back to your back, bend your left hand backwards and downwards, buckle your shoulder with your right hand, relax your shoulder, keep your shoulder bone adducted and sink for 5 ~8 breaths, and practice on the other side.