Basic Stance: Before each exercise, stand naturally with eyes level, feet slightly apart shoulder-width apart, and arms hanging loosely at sides. Relax the entire body.
Forward and Backward Bends: Place hands on hips. First tilt head back while inhaling, gaze upward, and hold briefly. Then slowly lower head toward chest while exhaling, eyes looking downward.Keep your mouth closed during this movement, bringing your chin as close to your chest as possible. Hold briefly, then repeat the full range of motion four times. The key principles are: stretching, relaxation, and slowness—aim for comfort without strain.
Arm Raise and Turn: Raise your right arm, palm facing down, and look up at your hand. Slowly turn your body to the left, holding briefly.As you turn, rotate your heels 45 degrees and shift your body weight forward. Then turn your body toward the right rear. Inhale slowly as you rotate and exhale slowly as you return. The entire movement should be slow and coordinated.
When rotating your neck and waist, turn as far as comfortably possible, pause briefly, return to the natural posture, then switch to the left arm.When switching to the left arm, slowly press the lowered hand along the base of the ear. After switching arms, repeat the same sequence. Alternate sides twice.
Left-Right Rotation: Place hands on hips. Slowly turn head to the left while inhaling into the chest, straightening the right side of the neck. Pause briefly. Then slowly turn to the left while exhaling, straightening the left side of the neck. Pause briefly.Repeat this alternating sequence four times.
Shoulder Shrug & Neck Tuck: Before beginning, stand naturally with eyes forward, feet slightly apart shoulder-width apart, and arms hanging loosely. Slowly shrug both shoulders upward while tucking the neck downward as far as possible. Hold briefly, then slowly relax the shoulders downward, allowing the head and neck to extend naturally back to the starting position.