1, 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. ?

2. Stretch the ligament in sitting position: the 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.

3. Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.