1. Stretch calf muscles

Put your hands against the wall, stretch your arms, one leg bends forward and the other leg straightens backward, keep the heel of your hind foot stable, point your toes against the wall, and feel the muscles of your hind legs and calves stretching 15~30 seconds.

2. Stretch the quadriceps femoris on the front side of thigh.

Stand up straight, lift your right leg back and grab it with your right hand.

Heel close to hip, feel the stretching of quadriceps femoris.

Keep your legs and knees as close as possible when stretching.

Hold 15~30 seconds.