1. Stretch the front thigh: stand, step forward with one foot, bend the front leg, hold the ankle or something near the ankle with your hand, and keep this posture 15-30 seconds, then change the other foot.

2. Stretch the back of thigh: stand, take a step back, bend the hind leg, hold the ankle or something near the ankle with your hand, keep this posture 15-30 seconds, and then change the other foot.

3. Stretch the quadriceps femoris: Sit on the ground, straighten your legs, put the ankle of one leg on the thigh of the other leg, grab the ankle or something near the ankle with both hands, keep this posture 15-30 seconds, and then change the other leg.

4. Biceps femoris extension: Stand with your feet shoulder-width apart, take a step forward, bend your front legs, hold your ankle or something near your ankle with both hands, and keep this posture 15-30 seconds, then change your other foot.

5. Stretch your legs: sit on the ground, straighten your legs, put the sole of one leg on the thigh of the other leg, grab the ankle or something near the ankle with both hands, keep this posture 15-30 seconds, and then switch to the other leg.

6. Back stretching: sit on the ground, straighten your legs, straighten your arms up and get as close to your head as possible, and keep this posture 15-30 seconds.

7. Shoulder extension: Stand or sit down, keep your arms straight up and close to your head as much as possible, and keep this posture 15-30 seconds.

8. Chest expansion: Sit on the ground, straighten your legs, cross your hands on your chest, and gently hug your shoulders with your arms. Keep this posture 15-30 seconds.

The above stretching exercises help to relax muscles and prevent muscle soreness and injury. Pay attention to moderation when stretching, and don't overstretch or overexert.