Rich bag? Back thickness? No neck?

Improvement action 1

Action points

Kneel, feet together, knees apart, hip as wide as the marrow, sit on the heel, hold the chair with arms raised, inhale, extend the side waist, exhale, bend forward and extend to the armpit, and bend the chest down to the shoulder joint on the ground, and keep 5~8 breaths.

Improvement action 2

Action points

Arms back, fingers crossed, palms facing each other. When exhaling, the waist on the inspiratory side extends upward, and the chin bends forward and falls on the chair. When exhaling, the arms are far away from the hips, and the shoulder bones are close to the midline. The back muscles activate the shoulders to stay away from the ears and keep 5~8 breaths.

Improvement action three

Action points

Kneel, bend forward and down, straighten your arms forward and stick your palms to the crossbar of the chair, palms facing 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 5 ~ 8 breaths.

Improvement action four

Action points

Kneel, feet apart and width apart. Hips are just above knees, and back is extended. Previously, big arms were placed on chairs, width apart and shoulder-width apart.

Bend your elbow, your forearm is vertical, and your palm is right.

Chest and head sink to the ground and keep 5 ~8 breaths.

Improvement action five

Action points

Kneel, feet apart and width apart, hips facing the chair, arms holding the rod backwards.

Inhale the spine straight up, exhale the arm and make a backward extension to the shoulder joint, and keep 5~8 breaths.

Improvement action six

Action points

Inhale, lift your hands horizontally, cross your fingers and exhale, retract your shoulder socket with your big arm, retract your shoulder and spleen, inhale, lift your arms to your head, turn your palms up and exhale, and sink your shoulders, with your shoulder and spleen bones down and your eyes looking straight ahead, and keep 5~8 breaths.

Improvement action seven

Action points

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

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