1 upper back stretch
Don't lean forward, feel the natural stretch of your upper back and keep breathing naturally.
2 waist stretching
Bow your back and feel your waist stretch. Remember to tie your hands tightly.
3. Stretching of the inner thigh muscles
Keep the core tight, keep your knees straight, and feel the tension of the inner thigh muscles. Keep your body stable, don't shake, breathe naturally, and hold 15-30 seconds. Change the other leg, same as above.
4. Stretch the muscles on the front side of the thigh.
Kneel on your knees, keep your back straight, and keep your left heel as close to your left hip as possible. Change the other side, tighten the core, keep balance, and feel the stretching of the front thigh muscles.
5. Stretch the muscles at the back of the thigh.
Keep your toes as high as possible, keep your knees straight, and your legs may tremble slightly. Breathe naturally and hold for 15-30 seconds. Change the other leg, same as above.
6 Achilles tendon stretching
Hold your knees with your right hand and your toes with your left hand, and breathe naturally 15-30 seconds. Change the other leg, same as above.
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