1, hands to the sky hands naturally hanging down on the side of the body, eyes front, the whole body relaxed. Hands crossed in front of the abdomen, palms up, eyes on the palms. Palms slowly up to the chest, followed by two arms rotated upward, palms up, to the elbow joints straight, slowly lift the head, eyes on the back of the two palms. After a short pause, release both hands and slowly descend to the original position from both sides of the body, while looking ahead. Repeat 4 times. 2, left and right review Hands naturally hanging down on the side of the body, eyes front, the whole body relaxed. The arms are abducted to 45°, then the shoulders are fully externally rotated, the two forearms are rotated back, the two palms are turned outward, the head and neck are slowly rotated to the left to the maximum, the eyes look back to the left. Slight pause 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 for a moment and return to the original position. Repeat 4 times. 3, left and right lateral flexion hands crossed waist, the whole body relaxed. 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 4 times. (Note: Do not move your shoulders) 4, stretch your neck and pull your back, cross your arms and relax your whole body. The top of the head reaches upward, such as looking at things through the wall, for 3-5 seconds, return to the original position. Repeat 4 times. (Note: Do not move both shoulders) 5, forward stretch to explore the sea with both hands crossed waist, the whole body relaxed. Slowly bend the neck forward and turn to the lower right, eyes down to the right, slightly stop 3-5 seconds, return to the original position. Slowly bend the neck forward and turn to the left, eyes down to the left, a slight pause of 3-5 seconds, return to the original position. Repeat 4 times. 6.Look back at the moon. 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 slight pause of 3-5 seconds, return to the original position. Slowly extend the head and neck back and turn to the upper left, eyes up to the left, slightly stop for 3-5 seconds, return to the original position. Repeat 4 times. 7, the golden lion shaking head hands crossed waist, the whole body relaxed. Slowly do a large circular movement of the head and neck, alternating clockwise and counterclockwise directions, 4 times each. 8.Shoulder gyration Hands hang down naturally on the side of the body, eyes forward, the whole body relaxed. Double scapula force upward, forward, downward, backward to do gyration movement, scapula forward when curved neck, backward when extended neck; double scapula force upward, backward, downward, forward to do gyration movement, neck movement as above. Alternate and repeat 4 times.