1, find a place similar to a railing, the height is slightly lower than the waist, knock your legs up, straighten them, put your chest and abdomen as close as possible to the leg surface, then lean down, stand sideways as close as possible to the leg surface, and stand with your left foot. Just use your left hand to bypass the top of your head and pull your right foot to stretch your waist.

2. Stand, straighten your legs, bend over, support your palms on the ground as much as possible, and keep your chest and abdomen as close to your legs as possible.

3. Stand on one leg, bend the calf backwards, and pull the foot surface in the same direction to the back of the thigh with your hands.

4, standing, one leg half a step forward, toe hook, feet on the ground, bend over, hands hold the toes, the body is attached to the leg surface.

The stretching time is about 10- 15 minutes.