The first action: make a fist and raise your arms to shoulder height. Then open it, just like doing chest expansion exercises. Don't go too far when you open it. When you are on the same plane as your body, stop. This is more challenging. Do it for 30 seconds. Don't put down your arm, be sure to keep this height.
The second action: like paying homage to adults, we open our hands in front of our stomachs, then put them on our heads, come back, come back to our heads, and come back. Be sure to open your arms when you do this. Do it for 30 seconds. This series of movements must keep your back straight and not bend over. If your sofa is too soft, you can sit on the edge and keep your back straight. You can speed up.
The third action: keep it on the top of your head, open your elbows and hold it back for 30 seconds. Like a rain shield over your head. Keep your back straight. You can watch TV series at this time. Do you feel pain in your arm?
The fourth action: this action is a bit like an exaggerated visit to an adult, like a visit to an emperor. Put your hands up and keep your arms in line with your body. Then hold your hands tightly, put them behind your head, move forward and lift them to shoulder height. Forward, backward. Hold on for 30 seconds. Feel the reach of the future.
The fifth action: just like visiting a shrine, hold your hands tightly, put them on your chest, and raise your arms to shoulder height. Up, down, up, down. Hold for 30 seconds. Keep your back straight. Clamp, don't open your elbow. At this time, you will feel your shoulders ache. Move and relax your shoulders.
The sixth action: like the action of opening a window, put your hands on your chest and open them to both sides at shoulder height. Open the window and close the window. Open the window and close the window. Hold for 30 seconds. It is necessary to keep our arms at this height.
The seventh action: it is also the action of opening the window, but it is the action of opening the French window. Put your arms at your sides and push to the side. Hold for 30 seconds. Keep your back straight and don't bend over. Remember not to hold your breath, take a deep breath. Keep breathing normally and speed up.
Eighth action: push forward, like giving qigong, for 30 seconds. I feel like a real fairy when I go out, and fairies can do magic. I will look more like a fairy after this action!
The ninth action: we are in the front range of the body plane, and we have to rotate. Don't fix the rotating arm, but rotate it back and forth greatly. Hold for 30 seconds. You can make it smaller or bigger. It doesn't matter. Speed up, speed up. If you don't want others to see you in the office, you can put your hands on your thighs and rotate them.
The tenth action: make a flapping action, put your hands in front of your body and flap up and down. You can lower your hand or raise it. If you put it higher, it will feel more sour. Flap as fast as you can.
Come on! Hold on! Keep your back straight.
It's done. Relax, let's turn our shoulders and stretch our shoulders. Well, today's exercise is like this. This sport lasts only five minutes, and a TV play lasts about forty minutes. Let's go!