One leg bends, the other leg straightens forward, and the toes are in a natural state.

The left and right feet are 1*20s respectively.

2, thigh forward:

Stand naturally, hook one foot, hold the ankle of the hooked foot with the same hand, and pull up hard until there is a pulling feeling on the front side of the thigh, and hold it.

Left and right legs are 2*30s each.

3, crib hip stretch:

Stand on one foot with your knees slightly bent, put the ankle of the other foot on your knees with your hands on the same side, lift the hand-held wall on one side of your foot to maintain balance, and keep the center of gravity as low as possible.

The left and right feet are 1*30s respectively.

4. Upper back stretching:

Stand naturally, with your fingers crossed and locked, palms facing your body, push forward, bow your head, and bend your back to the maximum.

1*20s

5, waist stretching:

Stand naturally, put your legs together, bend over and put your hands behind your knees, bend your back hard and keep your hands locked.

1*20s