After the upper body is over, we can start pulling our legs. The left hand pulls our left foot, and then tries to lift it backwards, thus pulling the toes of our left thigh, and the right hand pulls the toes of our right thigh as much as possible.
The next step is to find a higher object, put our feet on it, then focus on the heels and press the body forward hard, mainly pulling our hips and thighs. Similarly, the right side also needs to be pressed hard, and you can hold it by hand when pressing.
The last leg is straight, stand with your feet as far apart as possible, like sumo, and then pull aside first. The right knee can be bent, but the left knee should be kept straight.
In this way, we pull at the junction of the left thigh root and hip, just like the right one. This time, the left knee bends and the right knee stays straight. There may be some pain, but it's normal.
Finally, we press down in the middle, that is, the left and right sides are pressed together, so that we can find a suitable pressure distance.
Finally, let's focus on pressing the lower back. We normally lay our bodies flat on the floor, then lift the upper body, buttocks and parts below the buttocks and stop on the floor. At this time, we can feel that our lower back is greatly stretched.
According to our flexibility, we can straighten the upper body as far as possible, then twist it to the left and then twist it to the right, thus strengthening the left and right lower backs respectively. If we like, we can do some half push-ups, which will make our lower back have a process of relaxation and tension.
After pulling the waist, we kneel on the ground, about as wide as our shoulders, then try to bow our hips in and spread them back. In short, this is stretching the muscles of our hips and lower back.
After that, we will learn the same movements as squats, keep the lower back from bending and press back as much as possible. This is a good posture for us to squat and pull hard.
The above is the whole process of my personal stretching, which is very short but efficient, and can basically cover all joints and muscles down our body. If you do it, it may be done in three or five minutes, so it is very practical.
Of course, like all the training programs I pushed before, this is just a standard process, which needs to be adjusted according to my own situation.