Stretch to limit
Stretch your hands toward left side to the maximum. Take your waist as the axle, turn downward to the maximum.
Then move to the right side, do it again. Tense abdomen upwards and lift your body. Imagine the whole action as a fan, open and close.
There is no pause among each movement, the whole action cycles like a clock. Every movement needs to be stretched as far as you can.
Chest cast, bun lifter
Tighten up ectogluteus inwards and upwards. Hold your chest aloft, pull up vertebrae till stood on tiptoe. Keep hip tighten, string and lift crus muscle. You can clamp a piece of paper with your thighs in the early training to ensure your hip tensed.
Sit with your belly tensed, stretch fingertips forward, navel back, arch your body like a cave, push from navel to spine. By means of this strength, lie down gradually, just like a slowly moving wheel.
Pay attention to keep the movement slow, only thus can make the muscle in layer, not in lump.
“Touch walls”
Stretch arms as if you are touching distant walls, stretch forward from sacrococcyx , pull your backbone to the furthest point. When you get up, on the opposite, just like the yawn of a cat, begin from the belly, lift it first and raise your body bit by bit. The whole process is like a fling of a long whip.
Unfold chest
First, spit out waste breath in your body, then inhale, stretch chest backward. During the process, lift up from coccygeal bone to cervical vertebra; raise your mandible and tip of nose. This action can not only unfold your chest but also stretch cervical vertebra fully, and also avoid the emergence of double chin.