First of all, stretching-turning around and stretching sideways.

Supporting muscles: waist and abdomen, side waist and buttocks, and arm muscles.

The action of "turning waist and stretching sideways" is divided into two parts: "turning waist" pulls the muscles and meridians such as waist, abdomen and side hip; "Lateral stretching" can activate the arm side, body side and upper back, which seldom exercise, strengthen the softness of shoulder joint and upper body muscles, promote blood circulation, and especially improve symptoms such as upper body pain, 50 shoulders and stiff shoulder and neck.

step

inhale air

1. Vertical, right hand shoulder height.

Spread your feet shoulder-width apart. After pranayama, make a fist with your right hand up and straighten forward at shoulder height.

Feel happy after venting resentment

2. Turn your hands and waist to the left and back.

The right hand is straight and the waist is driven to the left and rear; Fasten your right shoulder with the palm of your left hand. Turn left 10 times, then change hands.