1. Bend forward and backward. Stand in a relaxed posture with hands on your hips, and open your feet with the shoulder's width apart. Bend your head back with your eyes looking at the ceiling. Breath in on the way up and hold for a moment. Slowly lower your head close to your chest as far as possible with your eyes looking at the floor. Breath out on the way down and hold for a moment. Repeat it for four times. This action is aimed to relax your upper body slowly. It is right until you can feel the stretch.
2. Raising your arm and stretching. Stand in a relaxed posture with hands by your sides, and open your feet with the shoulder's width apart. Raise your right arm with your fingers pointing to the floor. Raise your head with your eyes looking at the ceiling. Slowly twist your body to the left and hold for a few minutes. Attention should be paid to turn your feet 45 degrees and lean your gravity forward during twisting. Slowly turn to the right. Remember to inhale on the way left, and exhale on the way right. Keep the action slow and smooth. Try to twist your neck and waist as far as possible, and then hold it for a few seconds until you can feel the stretch. Switch to the left arm when you return to your natural posture. Tip: Hold your right wrist over your head with your left hand and pull it slowly along your right ear, stretching your right side. Switch to the other side and repeat it. Do it two times once.
3. Spinning. Stand in a relaxed posture with hands on your hips, and open your feet with the shoulder's width apart. Slowly turn your head to the left until you can feel the stretch at the right side of your neck, and breath in on the way. Hold for a moment. Slowly turn to the right until you can feel the stretch at the left, breath out on the way. Hold for a few seconds. Repeat it alternately for four times. It is noted that you should keep this action relaxed and smooth.
4. Raising your shoulder and shrinking your neck. Stand in a relaxed posture with hands by your sides, and open your feet shoulder width apart. Slowly raise your shoulder and shrink your neck as far as possible. Hold for a few seconds. Release, return to your relaxed posture and breath naturally. It is noted that you should inhale while shrinking your neck, and hold your breath when you hold this action. Repeat it for four times.
5. Swinging. Stand in a relaxed posture with hands on your hips, and open your feet with the shoulder's width apart. Slowly turn your head to the left, and keep your left ear close to your left shoulder as far as possible, stretching your right side. Hold for a while, return to the original and switch to the right side. Repeat this action for four times. Remember to inhale during swinging your head, and exhale on the way to the middle position. Try to relax your shoulder and neck as possible as you can while ding this pose. Keeping it slow and steady is the best.
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