1, hands to the sky: stand with feet apart and parallel, shoulder-width apart. Hands naturally hanging down on the side of the body, eyes forward, the whole body relaxed. Hands crossed in front of the abdomen, palms up, eyes on the palms. The palms slowly up to the chest, followed by the two arms rotate upward, palms up, to the elbow joint straight, slowly lift the head, eyes on the back of the two palms. Slight pause for a moment, both hands released, from both sides of the body slowly down to the original position, while looking ahead. Repeat 6~8 times. 2, left and right review: stand with feet apart and parallel, shoulder-width apart. Hands hang naturally on the side of the body, look ahead, and relax the whole body. Shoulders abducted to 45°, then shoulders fully externally rotated, two forearms rotated back, two palms outward, head and neck slowly rotated to the left to the maximum, eyes to the left rear. Stop for a moment, return to the original position; double upper limb activities as above, head and neck slowly rotate to the right to the maximum, eyes to the right rear. Pause briefly for a moment and return to the original position. Repeat 6 to 8 times. 3, left and right lateral flexion: stand with feet apart and parallel, shoulder-width apart. Cross your arms and relax your whole body. Slowly bend the head and neck to the left side, stop for a moment and return to the original position; slowly bend the head and neck to the right side, stop for a moment and return to the original position. Repeat 6~8 times. (Note: Do not move your shoulders.) 4, stretch your neck and pull your back: stand with your feet apart and parallel, shoulder-width apart. Cross your arms and relax your whole body. Head and neck upward, such as looking at things through the wall, for 3-5 seconds, back to the original position. Repeat 12~16 times. (Note: shoulders do not move) 5, the front stretch to explore the sea: stand with feet apart and parallel, the same width as the shoulders. Hands crossed waist, the whole body relaxed. Head and neck slowly bend forward and turn to the lower right, eyes down to the right, a short pause, back to the original position. Slowly bend your head and neck forward and turn to the lower left, look down to the left with both eyes, pause for a moment, and return to the original position. Repeat 6 to 8 times. 6, looking back at the moon: stand with your feet apart and parallel, shoulder-width apart. Cross your arms and relax your whole body. Slowly extend the head and neck back and turn to the upper right, eyes up to the right, a short pause, back to the original position. Slowly extend the head and neck back and turn to the upper left, eyes up to the left, pause for a moment, return to the original position. Repeat 6~8 times. 7, golden lion shaking head: stand with feet apart and parallel, shoulder-width apart. Cross your arms and relax your whole body. Head and neck slowly do a large circular movement, alternating clockwise and counterclockwise direction, 6~8 times each. 8.Shoulder rotation: Stand with your feet parallel to each other, shoulder-width apart. Hands naturally hanging down on the side of the body, eyes forward, the whole body relaxed. Double scapula force up, forward, down, backward to do gyration movement, repeat 6 ~ 8 times; double scapula force up, backward, down, forward to do gyration movement repeat 6 ~ 8 times.