1. Hip extension

This action can relieve the stiffness of the back of the thigh and increase the flexibility of this part. Stand up straight, put one foot on the chair, and then slowly lean forward until there is obvious stretching on the back of the thigh. Hold 15 second, and then switch to the other foot.

Stretch your hips

This action can relieve the stiffness of the buttocks and increase the flexibility of this part. Sit in a chair with one foot on the chair and the other foot on the ground. Then grab the armrest of the chair with both hands and lean forward slowly until the hips have a clear sense of stretching. Hold 15 second, and then switch to the other foot.

Stretch your back

This action can relieve the stiffness of the back and increase the flexibility of this part. Stand up straight, put your hands above your head and point your fingers at the ceiling. Then slowly bend your body backwards until you have a clear sense of stretching on your back. Hold 15 second, and then slowly return to the upright position.

Stretch your shoulders

This action can relieve the stiffness of the shoulder and increase the flexibility of this part. Sit in a chair, put your hands on your knees, and then slowly turn your head to the left until your shoulders are obviously stretched. Hold 15 second, then slowly turn your head to the right until your shoulders are obviously stretched.

stretch one's neck out

This action can relieve the stiffness of the neck and increase the flexibility of this part. Sit in a chair, put your hands on your knees, and then slowly turn your head to the left until your neck is obviously elongated. Hold 15 second, then slowly turn your head to the right until your neck feels obvious stretching.

These stretching exercises help to reduce the tension and fatigue of the body, improve the flexibility of the body, and prevent sports injuries. Pay attention to the coordination of breathing and movement when stretching, and gradually increase the stretching range and time.