Bend your legs back and point your feet to the sky. Grasp the ankle of the stretching leg with both hands, pull the heel to the hip, and point the knee to the ground, close to the knee supporting the leg. You can hold the assistive devices with your hands or lift them sideways to keep balance. The front side of the stretched thigh should have a feeling of soreness. Hold 15 seconds or more and exchange. Note: Always keep breathing.

2. Stretch your legs and kneel on the mat with your instep flat on the mat. The support leg takes a big step forward, and the upper body and hip bones move forward with the support leg, so that the front side of the leg kneeling on the mat is fully stretched. The front side of the stretched thigh should have a feeling of soreness. Hold 15 seconds or more and exchange. Note: Always keep breathing.

Stretching exercise is a fitness method, which can make the coordination between ligament muscles and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.

The so-called active stretching refers to keeping the movement in a specific position mainly by the strength of muscle contraction, rather than other external forces. The advantage is that it can increase the flexibility of action and the strength of muscle contraction. The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. This is a slow and relaxing stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.

It should be noted that the active stretching posture is difficult to maintain. Generally, it is difficult to maintain the active stretching posture to 15 seconds, so the general active stretching posture can be maintained to 10 seconds without too long.

The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture.

Passive stretching is a kind of slow relaxation stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.