1. Stand with feet spread in a "V" shape, legs as straight as possible. Especially for those with bow legs, apply force to bring both knees toward the center while maintaining a straight line from the upper body through the pelvis to the legs. Hold this position for 7 seconds.
2. Sit on a chair with knees bent, torso upright, shoulders relaxed, and arms extended alongside your body. Place hands on the chair's sides, ensuring thighs and calves form a 90-degree angle. Lift your right leg straight forward, keeping the knee locked and the foot flexed backward at a right angle to the thigh. Simultaneously stretch the foot forward for 7 seconds.
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Maintain the right leg raised horizontally in front. With the left leg bent and upper body upright, rotate the ankle joint in a clockwise circle. Ensure the movement rotates only the foot without swaying the right leg. After 7 seconds, switch sides and repeat.
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3. Spread both palms, fingers straight and together. Press the palms against each cheek, applying gentle pressure toward the center for 7 seconds.
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After pressing the cheeks, release your hands. Bend your elbows and bring your arms together in front of your chest. Keeping your forearms balanced against each other, apply pressure inward with your wrists for 7 seconds.
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4. Lie on the ground with legs together, feet stretched straight forward. Bring knees as close together as possible. Extend both arms overhead with palms facing upward. Stretch the entire body for 7 seconds, creating opposite directions between legs and arms.
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Maintain the lying position with legs together and feet stretched straight. Bend both elbows and bring arms close to the body. Use your right hand to press the left upper arm to the right. Hold each side for 7 seconds.
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Remaining in the lying position, release the legs. Swing the right leg to the left side and place it on the floor, creating a wide angle with the left leg. Ensure only the pelvis guides the right leg's rotation—do not twist the upper body. Keep the back flat against the floor. Extend both arms straight out to the sides and place them on the floor. Simultaneously tilt the head back. Hold the position for 7 seconds.
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5. Sit on a chair with knees bent and feet flat on the floor, knees and soles together. Extend both arms out to the sides, bending elbows to hold them parallel to the floor. Keep fingers straight, fingertips pointing toward each other. Maintain this position while twisting your waist left and right for 7 seconds.