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No matter what kind of exercise, it is best to stretch first. Warm muscles stretch more easily.
1. Stretch your knees slightly downward, bend your body forward slowly, relax your back and shoulders, and try to touch your toes with your hands. Hold 10~ 15 seconds, and then relax. Do it three times.
2. Sit on a clean mat, stretch your hamstring and straighten one leg. Shrink the other leg inward so that it is close to the inside of the straight leg. Try touching your toes with your hands. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
3. Stretch the Achilles tendon of the calf and foot, and stand on the wall or tree with both hands and one foot behind. Keep your hind legs upright, your feet on the ground, and lean against the wall or tree. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
4. Stretch the quadriceps with your left hand to hold the wall or table for balance, then stretch it backwards with your right hand, grab your right ankle and slowly pull it to your hips until you feel the muscles in the front of your thigh are very tense. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
5. The sartorius muscle (the muscle on the inner thigh) stretches the soles of the feet to face each other, with the knees facing outward when sitting. Grasp your feet with both hands and pull in the groin direction. Hold 10~ 15 seconds, and then relax.