1, front thigh muscle stretching. Lie prone on the bed or cushion, tie a towel or rubber belt to your feet, and pull the towel or rubber belt toward your hips until the maximum stretching position is maintained 1 min.

2. Stretch the muscles on the front side of the thigh. Kneel on one knee, and extend the arm on the same side backward, so that the pelvis moves forward and the hip joint extends to the maximum position for 20-30 seconds.

3. Stretching of the inner thigh muscles. Stand on the side of the table, put your feet on the inside of the inner leg on the table, lift the opposite arm, tilt the trunk inward, and stretch the adductor muscle of the inner leg to the maximum position for 20-30 seconds.

4. Stretching of muscles at the back of thigh. Stand facing the table, lift one leg, put your heel on the table, and straighten your torso. The trunk leans forward and stretches the muscles at the back of the thigh to the maximum position for 20-30 seconds.