1, sitting hamstring stretching
Sit on the mat, with your left leg straight, your right leg bent, and the bottom of your right foot on the inner thigh of your left leg. Stretch your hand forward to the toe of your left foot until you feel the muscles behind your thighs stretching. Keep this posture for 20~30s, and repeat the action on the other side.
2, sitting hip abductor muscle stretching
Sit on the mat, lie flat on the ground with your legs together and your arms naturally at your sides. Bend your hips and knees with your right leg, put your right foot on the outside of your left knee, bend your left elbow against your right knee, and put your right hand behind your back to keep your body stable. The trunk rotates to the right, and at the same time, the left arm exerts force to press the right leg to the left until the right hip and the outside of the leg feel stretched. Keep this posture for 20~30s, and repeat the action on the other side.
3, quadriceps femoris stretching
Kneeling posture, hands on the ground, left leg kneeling in front of the body, right leg straight back as far as possible to the ground. Hold the ground with your left hand, keep your body stable, hold your right ankle with your right hand, and pull your right foot to your hip as far as possible until the quadriceps femoris feels stretched. Keep this posture for 20~30s, and repeat the action on the other side.
4. Torsional stretching
Lie flat on the mat with your legs straight, your right leg bent, and your arms naturally placed at your sides. The left leg is straight, the shoulders and back are close to the ground, the right leg is lifted up, the knees are bent, and the hips are bent. Keep this posture, turn your right leg to the left and cross your body, and press your right knee with your left hand. Push your right knee slowly with your left hand until your waist and abdomen feel stretched. Keep this posture for 20~30s, and repeat the action on the other side.
5, straight leg gastrocnemius stretching
Bend over, arms straight, hands on the ground, legs straight, right foot straight, left leg on right leg. Keep the right leg straight all the time, and slowly touch the ground with the heel of the right foot until the gastrocnemius of the right leg feels stretched. Keep this posture for 20~30s, and repeat the action on the other side.