13 steps (2) (Rerun in English)

It is really important to do it gently, softly, slowly, and flexibly, otherwise you might hurt yourself.

Second step: Shoulders
Two hands slightly stretch forward, elbow slightly stretch outward, try to roll your shoulders up and lead your two arms slowly moving backward, then become your palms upward, and elbow slightly close to your body. Then start over, and repeat it 5 times.
Then reverse it. Start with your palms upward, elbow close to your body, then try to roll your shoulders up and lead your two arms slowly moving forward, will be back to the beginning position. Repeat it 5 times.

(中文)
(日本語)

To Be Continued...