1._ hamstring stretching: the body lies flat on the ground, one leg is lifted, the back of the thigh is supported by both hands, and then the calf is slowly straightened to feel the stretching of the back of the thigh. A group of 30 seconds, do two groups.

2. Stretching of iliopsoas muscle: adopt lunge posture to keep the body neutral while moving the hips forward. When the thigh root has obvious stretching feeling, keep it for 30 seconds and do 2 groups.

3. Twist your waist: Sit on the ground, put your hands around your knees, slowly turn your head and body to the left for 5 seconds, and then turn your head and body to the right for 5 seconds.

4. Lumbar scoliosis: Sit on the ground, hold your knees with your hands, slowly bend your body to the left for 5 seconds, and then bend your body to the right for 5 seconds.