Lie down and put your feet on the wall, and massage from ankle to knee. Remember not to massage your feet from your knees.

Refer to the method of a fitness instructor, hoping to help you.

1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.

2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.

3. There is another simple action I like best: stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend down, and touch your toes, feet and feet with your hands. I feel stretching on the inside, outside and back of my leg.

4. The footman's legs press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.

5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways.

6, cross-legged: sit cross-legged with your feet opposite; Hold your feet with both hands; Upper body forward.

There are many stretching postures, so I won't introduce them here. You can buy Health and Beauty magazine, which contains a lot of fitness knowledge and stretching exercise is often mentioned.