Don't clamp your feet too tightly, but pull them to both sides; Put your hands on your knees, you can hold a virtual fist, or press with your hands open, and the swing will gradually increase to the maximum. Shake forward. When you roll your upper body around your leg, shake it to the right and shake out your right knee. When rolling backwards, put your hands on your knees and roll out from your left knee. When you turn to your left, shake it out of your left knee with your chest and shoulders. When swinging, take the waist as the center, do upper body activities, and don't shake your head, especially for patients with hypertension. Shake gently, don't be impatient, and shake as quickly as possible. The shaking times are 2 1 time clockwise and 2 1 time counterclockwise. Beginners can reduce the number of shaking or just do shaking in one direction.
Beginners or people with leg and knee diseases who have difficulty sitting on dishes can sit on a stool and swing. The specific operation and precautions are the same as sitting on a table and shaking. One-third or half of the hips are sitting on the stool, and the feet are separated and shoulder-width, which is parallel and practical, and the feet will not move when shaking.
Patients with cervical spondylosis and hypertension should pay special attention to the gentleness of movements and shake their heads as little as possible when shaking their upper body, which is not suitable for pregnant women.