Sit forward:

Reach out your hands along the outside of your legs and grab both sides of your feet; When inhaling, slightly lift and lengthen the front trunk; When exhaling, completely relax to the front bend!

PS: hold 1-3 minutes!

Side bending of sitting leg:

Stretch your side waist, tuck in your abdomen and ribs, push your ischium to the ground, twist your chest upward, and hook your feet back!

PS: Release back pressure, stretch side waist and exercise breathing ability!

Leg extension:

Stand one arm away from the wall and make sure that you can touch the wall with your fingers when you reach forward. Keep your upper body close to the wall, bend your knees and put your elbows on your front legs!

PS: Hold for 20-30 seconds and stretch the other leg!

Strengthen lateral rotation:

The thigh midline is clamped and the center of gravity is on the hind foot. The front thigh ball is wide and backward, the palm root is pushed in the opposite direction, and the spine is extended!

PS: Relieve the tension and stiffness of legs and hips, and correct the drooping of shoulders.

Leg extension:

The body is lying flat, the shoulders and back are not off the ground, and the chin is slightly retracted; Foot hook; Hold your front legs and ankles with both hands and stretch forward!

PS: activate deep muscle groups laterally!

Stretch down:

Knees forward, legs straight, heels on the ground!

PS: Keep your legs, back and arms straight, straight!

Dragon torsion stretching:

Lift your right leg and stand between your hands; Support the front of the rear thigh, decompress the knee, lift the rear toe and twist the body to the right.

PS: With each breath, twist the chest backwards, exhale and sink the marrow.

Front thigh extension:

Also stand one arm away from the wall, straighten your legs and feet, and feel the feeling that the front side of your thigh is stretched!

PS: Hold for 20-30 seconds and stretch the other leg!