1. Sit in a chair, straighten your legs to keep your feet at a certain distance from the ground, straighten your toes and keep this posture for 5 seconds.

2. Keep your toes straight and your feet at a 90-degree angle, so that the tendons of the heel and calf can be stretched out for 5 seconds.

3. Rotate your feet with the strength of your ankles and tighten the muscles of your calves.

Sitting stovepipe exercise (2);

1. Sit in a chair, chest out, legs crossed, and toes on the ground.

2. Push down the upper leg hard and push up the lower leg hard.

3. After about 10 seconds, do the same thing again 10 seconds, 2-3 times. You don't have to hold your breath to do this action.