Preparation: Stand with legs apart, hands on hips. Movement:
Relax head and neck, slowly perform large circular rotations, alternating clockwise and counterclockwise. 6-8 repetitions each.
Section 2: Looking Back at the Moon
Preparation: Stand with legs apart, arms hanging naturally.
Movement: ① Slightly bend knees, lean upper body forward 45° and rotate backward to the right. Turn head backward and upward as if gazing at the moon, raising left hand behind head while placing right hand behind back. ② Return to preparatory posture. ③ & ④ Repeat steps ① & ② in opposite direction. Perform 6–8 repetitions on each side.
Section 3: Neck Resistance Exercise
Preparatory Stance:Bend elbows, interlock fingers behind head, stand with legs apart.
Movement: ① Forcefully tilt head backward while hands apply resistance; ② Return to starting position. Repeat 12–16 times.
Section 4: Forward Reach to Probe the Sea
Starting Position: Stand with legs apart, hands on hips.Movement:
① Extend head and neck forward, turning toward lower left, gaze downward as if peering into the sea; ② Return to starting position; ③ & ④ Repeat steps ① & ②, but toward right. Alternate left and right sides, repeat 6–8 times.
Section 5: Supporting Heaven, Pressing Earth
Starting Position: Stand with feet together, arms hanging naturally at sides.
Movements: ① Bend right elbow, palm facing upward, then flip palm upward to lift, straightening arm. Left arm slightly bent, left hand presses downward forcefully while tilting head back to gaze upward; ② Return to starting position; ③ & ④ Repeat steps ① & ②, but switch left and right hands. Alternate sides, repeating 6–8 times.Section 6: Neck Stretch and Back Extension Starting Position: Stand with legs apart, hands on hips. Movement: ① Extend the top of your head upward as if balancing a ball on your crown, holding each stretch for 3–5 seconds. ② Return to starting position. Repeat 12–16 times.