Action 1 - Abdominal Oblique Stretch

• Side stance with feet together, standing half a meter away from the door frame
• Using one hand, grasp the door frame sideways, pushing your hips away from the door frame
• You feel a stretching sensation in the outer waist
• Maintain stretching time for 20-30 seconds, then switch to the other side, repeat 2-3 times on each side.

Action 2 - Chest Muscle Stretch

• Side stance at the door frame distance
• Using one hand, thumb-up grip on the door frame, rotating your body towards your opposite side
• You feel a tense sensation in the front of your chest
• Maintain stretching time for 20-30 seconds, reverse the direction, alternate hands 2-3 times.

Action 3 - Stretching Posterior Head of the Deltoid

• Side stance on the door frame
• With the outer arm reaching towards the chest, thumb down, grip the door frame, rotating your body outwards, pay attention to lowering your shoulders
• You feel a stretching sensation in the back of your shoulder
• Maintain stretching time for 20-30 seconds, alternate hands 2-3 times.

Action 4 - Stretching Anterior Head of the Deltoid

• Plank stance in the middle of the door frame
• Arms extended to the horizontal position, elbows bent at 90 degrees
• Hands touch the door frame wall, move your torso forward while opening your chest like a push-up
• You feel a stretching sensation in the front of your shoulder joint
• If both arms cannot be performed simultaneously, alternate arms
• Maintain stretching time for 20-30 seconds, repeat 2-3 times.

Action 5 - Stretching Rotator Cuff Internal Rotation Muscle Group

• Plank stance in the middle of the door frame
• Elbows bent at 90 degrees, external rotation
• Palms touch the door frame, move your torso forward
• You feel a tense sensation in the front of your shoulder joint
• If both arms cannot be performed simultaneously, alternate arms
• Maintain stretching time for 20-30 seconds, repeat 2-3 times.

Action 6 - Chest Muscle Stretch

• Plank stance, bringing your arms overhead
• Grip the door frame, try to bring your axillary area close to the door frame
• Move your body forward while rotating your body to the opposite side
• You feel a tense sensation in the front of your chest
• Maintain stretching time for 20-30 seconds, alternate hands 2-3 times.

Action 7 - Stretching Triceps and Lattissimus Dorsi

• Standing, arms raised overhead, bending your hands
• Lean your elbows against the wall
• The triceps and latissimus dorsi feel a stretching sensation
• Maintain stretching time for 20-30 seconds, alternate hands 2-3 times.

Action 8 - Stretching the Anterior Thigh (Quadriceps)

• Knee bent, folding your lower leg, foot and lower leg touching the door frame
• Push your hips back while stretching your lower legs, try to keep your heels close to your buttocks
• You feel a stretching sensation in the front of your thigh
• Maintain stretching time for 20-30 seconds, alternate feet 2-3 times.

Action 9 - Stretching the Posterior Thigh

• Lie down, leaning one leg on the door frame
• Keep the other leg straight
• You feel a stretching sensation in the back of your thigh
• Maintain stretching time for 20-30 seconds, alternate feet 2-3 times.

Action 10 - Stretching the Posterior Calf

• Standing with feet shoulder-width apart, one foot's forefoot touching the door frame, the other foot's heel touching the back of the body door frame
• Use your hands to grip the front door frame, use your trunk to press forward
• You feel a stretching sensation in the back of your lower leg
• Maintain stretching time for 20-30 seconds, alternate feet 2-3 times.

Action 11 - Stretching the Gluteus Maximus

• Standing in the middle of the door frame
• Bend your knees and sit back, pushing your hips back
• You feel a noticeable stretching sensation in your hip muscles
• Maintain stretching time for 20-30 seconds, alternate feet 2-3 times.