Action 1: Sit and stretch forward.

Keep this action for 1-3 minutes, pull the shoulders to the waist line to tuck in the abdomen, stabilize the core foot, open the elbows to both sides, then lift off the ground, stretch out your hands along the outside of your legs and grab both sides of your feet; When inhaling, slightly lift and lengthen the front trunk; When exhaling, completely relax to the front bend!

Action 2: Sit on your legs and bend sideways.

Release back pressure, stretch your side waist and exercise your breathing ability! Abdominal rib out, chest twisted upwards, feet hooked backwards, side waist extended, abdominal rib pushed to the ground, chest twisted upwards, feet hooked backwards!

Action 3: calf stretching

Hold for 20-30 seconds and stretch the other leg! Straighten your legs and feet, hold the wall with both hands, and follow the ground with your hind feet. Feel the feeling that the calf is stretched. Stand one arm away from the wall and make sure that you can touch the wall with your fingers when you reach forward. Keep your upper body close to the wall, bend your knees and put your elbows on your front legs!

Action 4: Strengthen the rollover.

Relieve the stiffness of the lower body, correct the sinking of the shoulder, pray that the palm root is pushed steadily, the spine is extended, the center of gravity is on the hind foot, and you stand one arm away from the wall to ensure that your fingers can touch the wall when you reach forward. Keep your upper body close to the wall, bend your knees and put your elbows on your front legs!

Action 5: Stretch your legs horizontally.

Can balance and activate deep muscle groups! Stretch forward, press the heel of the calf against the floor, sink your shoulders, lie flat, keep your shoulders and back from the ground, and slightly retract your chin; Foot hook; Hold your front legs and ankles with both hands and stretch forward!

Action 6: Stretch down the dog.

Legs, back and arms should be kept straight, thighs should be tightened, midline should be raised, ischium should be forward, inner side of big arm should be tightened, abdomen should be contracted, outer side of shoulder should be backward and inward, knees should be forward, legs should be straight, and heels should be on the ground!

Action 7: Torsional stretching

Hold your posture 15 second. Hold the heel with your right hand and lean against the hip, back of thigh, front brace and front knee. Don't exceed the heel. Lift your right leg and stand between your hands. Support the front of the rear thigh, decompress the knee, lift the rear toe, and twist the trunk to the right.

Action 8: Stretch the front thigh.

Hold your posture for 30 seconds, and then switch to the other side. Hold your ankle with your other hand and push back. Hold the wall with one hand and stand with one foot. Also stand one arm away from the wall, legs and feet straight. Feel the feeling of stretching the front thigh!