1. low lunge-stretch the front of the hips.
The left knee and foot are on the ground, and the right foot is on the ground.
Knees are aligned with ankles.
Push your hands on the front of your thighs and let your chest stretch upward.
Hips sink forward,
Hold for 30 seconds and switch sides.
2. Strengthen the side stretch-stretch the back of the leg.
Right foot in front, left foot in back, heel slightly staggered left and right,
Legs straight, hips straight,
Fold the upper body forward and downward,
Keep your spine stretched and lift your front legs and thighs.
Hold for 30 seconds and switch sides.
3. Simple sitting stretch-stretch one side of your body.
Simple sitting posture, the left hand supports the left ground, and the right hand extends upward to the left.
Keep your right shoulder open backwards and your left chest forward.
Bend left elbow, strengthen stretching,
Hold for 30 seconds and switch sides.
4. One-leg ramp-stretch the back of the calf and ankle.
Come to the ramp, and then land on your left knee.
Push your right heel back and down,
Hold for 30 seconds, switch sides,
5. Bend your knees and stand on one leg-stretch the front side of your thigh.
Stand, bend your right leg and hold the wall with your left hand.
Grasp the right back with your right hand.
Pull the heel to the right hip.
Hold for 30 seconds and switch sides.
6. semi-pigeon stretching the outside of the buttocks.
The right leg bends forward and falls on the outside of the calf and knee.
The left leg is straight back, and the instep, calf and knee touch the ground.
Keep your hips straight and your hands on the ground.
Hold for 30 seconds and switch sides.
7. Stand against the wall and stretch your front shoulders and chest muscles.
Stand with your left leg in front and your right leg behind the wall.
Bend your left elbow and stick your forearm and palm against the wall.
Right shoulder back, left chest forward.
Hold for 30 seconds and switch sides.
8. Cow-faced arms-stretch the shoulders and the front of the armpits.
When you come to king kong sit, your right hand bends down on the floor and touches the back below the cervical vertebra.
The left hand bends downward and upward, and the back of the left hand is attached to the back.
Hold for 30 seconds and switch sides.
9. supine torsion-stretching the spine.
Lie on your back, bend your left leg and put your right hand on the outside of your left knee.
Landing on the right, bricks look to the left.
Hold for 30 seconds and switch sides.