1, pulling the muscles on the back of thigh: You see, you are pulling like this! ? In fact, although this action in the above picture is commonly used, it is not the best traction scheme for the back of the thigh. The picture below shows the best scheme of sitting traction, but bending over the back will not only lose its effect, but also easily lead to excessive spinal pressure. Therefore, the most standard action is this: sitting on the yoga mat, one leg is bent, the other leg is straight, the upper body is kept straight, and slowly stretches forward. Note that you don't have to grab your feet to get the stretching effect, as long as you have a pulling feeling on the back of your thigh. Of course, many runners will also take the following actions. Please straighten your knees to be effective, and be careful not to pull the other leg up.

2. Traction of the anterior thigh muscles: This is also a common traction action of the anterior thigh muscles. What's the difference between a wrong action and a correct action? The wrong thigh has obvious abduction! Please try the following standard movements: put the thighs together, grab the ankle of the calf with one hand, and fold the calf toward the thigh. If you still feel nothing when pulling like this, then push the crotch forward moderately. Of course, if you use the kneeling position shown in the figure below, the pulling feeling on the front side of the thigh will be stronger. Be careful not to lean forward, and the front knee should not exceed the toes (protect the joints while stretching).