1, calf stretching action: Hold the wall with both hands, keep the hind foot on the ground, keep the legs straight, feel the feeling of calf stretching, hold it for 15 seconds, repeat the other leg, and do 3 groups for each leg.

2. Stretching of the front thigh (quadriceps femoris): Stand on one foot, hold the wall with one hand, and pull back on the ankle or foot with the other hand to experience the feeling of stretching the front thigh, and change legs after maintaining 15. Stretch each leg three times.

Be careful not to let your knees valgus when stretching. This action can also be done on the stomach or side.

3. Press your right knee to the left side of your body with your left elbow, and feel the feeling that the outer side of your right thigh is stretched. At the same time, twist the waist to the right and feel the feeling that the left waist muscles are stretched. After holding 15 seconds, the other side repeats these two actions.