Front low pose: sit or stand, exhale, bend the neck forward as slowly as possible to the physiological limit at the end of exhalation (the chin can reach the sternum), hold your breath for 3 seconds, inhale and slowly return to the neutral position for 1 beat, and do 9 beats in a row for 1 session. Backward leaning pose: continue to the front, inhale, extend backward as slowly as possible to the physiological limit (gaze can be perpendicular to the ceiling), hold your breath for 3 seconds, exhale and return slowly to the neutral position for 1 beat, and do 9 beats in a row for 1 session. Left flexion: continue, inhale, slowly flex the neck on the left side as far as possible, to the physiological limit of lateral flexion at the end of inspiration (the auricle can touch the ipsilateral shoulder), hold your breath for 3 seconds, exhale and slowly return to the neutral position, for 1 beat, and do 9 beats in a row for 1 section. Right flexion: Continuing from the front, inhale, slowly flex the neck on the right side as far as possible to the physiological limit at the end of inspiration (the auricle can touch the shoulder on the same side), hold your breath for 3 seconds, exhale and slowly return to the neutral position for 1 beat, and do 9 beats in a row for 1 section. Left Rotation: Continuing from the front, inhale, turn the neck to the left as slowly as possible to the physiological limit at the end of inhalation (the eyes can see the back of the left shoulder), hold your breath for 3 seconds, exhale and return to the neutral position slowly for 1 beat, and do 9 beats for 1 section. Right Rotation Pose: Continue to the front, inhale, turn the neck to the right as slowly as possible, until the end of inhalation, turn right to the physiological limit (eyes can see the right shoulder back), hold your breath for 3 seconds, exhale and slowly return to neutral position, for 1 beat, do 9 beats in a row for 1 section. Back hand pose: hands in the back of the back straight cross fist, inhalation, as far as possible, slowly contract the double upper limbs and shoulders back gradually to the upper movement, chest and abdomen forward, to the end of inhalation double upper limbs backward contraction to the physiological limit position, hold your breath for 3 seconds, exhale slowly relax, for 1 beat, even do 9 beats for 1 section. Chest expansion: both upper limbs straight and flat to both sides of the body, the same height as the shoulders, inhalation, double upper limbs as slowly as possible to expand backward, to the end of inhalation double upper limbs to expand backward to the physiological limit, hold your breath for 3 seconds, exhale, upper limbs gradually return to neutral position, for 1 beat, 9 beats for 1 section. Stretch: hands up to the head crossed fists, ten fingers pointing upward, inhalation, double upper limbs as slowly as possible backward forceful extension of the back, to the end of inhalation double upper limbs backward extension to the physiological limit, hold your breath for 3 seconds, exhale slowly relax, upper limbs gradually return to neutral position, for 1 beat, 9 beats for 1 section.