2, iliotibial tract extension: the body is upright, the feet are open, and the hip is the same width. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
3, upper back extension: fingers crossed, palms outward, hands raised to chest height, arms straight, elbows locked, shoulders pushed forward.
4, latissimus dorsi stretching: standing in front of the support that can support the weight, grasping with both hands and leaning back, bending the knees. Push your legs to the ground and pull your arms back.
5, pectoralis major stretching: standing next to a stable upright bracket. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.
6. Three-point stretching of quadriceps femoris: stand with your back to a bench or a stable support, bend your knees with one foot on the support, keep your body upright and raise your head. Slowly bend the knee joint supporting the foot and lower your body until the opposite thigh feels stretched. Support your legs and push your body upward to return to the starting position. Repeat stretching the other leg.
7. Stretching of hind leg muscles: Lie flat on the ground and straighten your legs. Lift one foot in turn, keep your knees straight and fixed, and then pull your toes to your body.
8. Extension of adductor muscles: Keep your body upright and put your hands on your hips. Bend the left knee so that it is directly above the foot, and keep the right leg straight and close to the ground. Move your body slowly to the left. Relax, then go back to the starting position and change sides.
9. Stretch your legs: take a big step in front of the wall, push the wall with your hands, and stand with your feet hip-width. Kneeling posture: Bend your left leg forward, keep your left knee directly above the foot surface, and don't lean to one side. I feel the right calf muscle group being pulled. Stretch the left calf by changing sides.
10, piriformis extension: sit on the ground with your legs straight. Bend one leg and cross the other. Keep the crossed legs straight and flat on the ground. Hold the body steady with one hand, wrap the outside of the knee with the other hand, and then press it slowly until the iliotibial tract feels stretched.
1 1, standing hip external rotation: put your left leg on the table, bend your knees, and straighten your right leg and stand on tiptoe. Lean forward until your left hip feels stretched. Hold this position for a few seconds, relax, and then change sides.
12. Knee top wall extension: stand in front of the wall, with your left foot in front of your right foot, with your left heel flat on the ground, and then bend your left knee. When the left knee touches the wall, translate the left foot backwards. Measure the distance from the left toe to the wall when the left heel leaves the ground. Swap places and make the same measurement.
13, quadriceps femoris stretching: stand with your back to the table. Put your left foot on the table and keep your thighs parallel. The hips are slightly backward, and I feel the quadriceps of the left thigh being pulled. Hold this position for a few seconds, relax, and then change sides.