Method 1: Support your arms on the wall separately, with one leg in front, the front leg bent behind one leg, the rear leg straight, the legs straight forward, then follow the ground, feel the calf muscles stretch, hold on for 20 seconds, and then change legs.

Method 2: Open your legs, bend over slowly, and touch the ground with your hands slowly. Method 3: Stand upright with one leg, bend the other leg upward, touch with one hand, feel the force of your muscles, keep it for about 15 seconds, and change legs. All the above methods can be stretched.

Stretching exercise is a fitness method, which can make the coordination between ligament muscles and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.

The so-called active stretching refers to keeping the movement in a specific position mainly by the strength of muscle contraction, rather than other external forces. The advantage is that it can increase the flexibility of action and the strength of muscle contraction. The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. It is a kind of slow relaxation stretching, which can also reduce the excitability of nerves and muscles. This is a good way to relax after exercise.

It should be noted that the active stretching posture is difficult to maintain. Generally, it is difficult to maintain the active stretching posture to 15 seconds, so the general active stretching posture can be maintained to 10 seconds without too long.