Sit on the mat (bed), stretch your legs forward, stand side by side with your feet, tuck in your abdomen, bend your torso forward, raise your head, stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do it 8~ 12 times in each group, and 3~4 groups are appropriate. When doing it, pay attention to from slow to fast, and the range of action is from small to large, step by step to prevent ligament strain.

2. Hanging:

Practice on the horizontal bar or the hanging bar at home once every morning and once before going to bed at night. Solution: Hold the pole with both hands, keep your feet off the air, grasp the whole body, and the waist, hips and legs are quiet and trembling; Hang for 2-3 minutes, then rest for 2 minutes. After 10- 15 times, do weight lifting for 5 times-tie 5 kg weight to ankle. Take a break for 2 minutes every time you do it.

3. Static stretching

Gradually increase the pulling force, and once you feel the pulling force, stop at the position of 10- 15 seconds, which shall not exceed 30 seconds at most. If the muscles stretch slowly in the form of grasping, they will not show active contraction.

4. Stretching before going to bed:

At present, it is the most recognized method to increase body height. Before going to bed every night, do leg stretching exercises, fully relax your legs, do stretching exercises in bed, or take a rest immediately after hanging exercises.