First, the inner side of the thin thigh: sit in a chair with a pillow between the thighs.

While exhaling, hold the pillow firmly and hold it firmly for one minute, during which you can breathe normally. ?

Second, the outer side of the thin thigh hip: sitting in a chair, holding down the outer side of your knees with both hands.

Spread your knees slightly, spread your legs outward and exhale at the same time.

At the same time, push your knees with your palms to form a state of resistance.

Keep pushing for one minute, during which you can breathe normally. ?

Third, the front side of stovepipe: This simple stovepipe exercise method is to sit in a chair.

Hold the sides of the chair with both hands, exhale and lift one leg parallel to the ground.

Hold for 30 seconds, breathing normally during the period, and then hold for 30 seconds like changing the other leg. ?

Fourth, behind the hips of thin thighs: sit on the edge of the chair and hold the edge of the chair with both hands.

While exhaling, raise your body to the position shown in the figure below and keep it for one minute, during which you can breathe normally. ?

Five, lie on your back in bed before going to bed, knees bent, thighs and calves are about 90 degrees.

Keep your arms straight and pick up the cold pillow. The key point is that the cold pillow can't touch the ground, and the arm is off the ground and parallel to the ground.

Then keep your arms straight and lift up, keeping 90 degrees from the ground.

However, simple stovepipe exercise should be paid attention to, and the cold pillow should be parallel to the ground.

Lift and drop. Repeat 10 times. In this process,

While stretching the back, the muscles and bones near the scapula have also been fully exercised.

See the document for a better exercise method for stovepipe.