1. Warm-up exercise: Warm-up exercise for 5- 10 minutes before stretching, such as brisk walking or jogging, to improve muscle temperature and blood circulation.

2. Use a yoga mat or towel: put a yoga mat or towel on the floor to provide comfortable support and anti-slip.

3. Sitting posture stretching: Sit on the floor with one leg straight and the other leg bent, as close as possible to the body. Then grab the soles of your feet with your hands and gently pull them in the direction of your body until you feel a slight stretch. Hold this position 15-30 seconds, then switch legs and repeat.

4. Standing stretching: stand, one leg forward, bend the front knee, and the forefoot touches the ground. Then grab the ankle or calf with your hand and gently pull it down until you feel a slight stretch. Hold this position 15-30 seconds, then switch legs and repeat.

5. Kneeling posture stretching: kneeling on the ground, one leg is straight back and the other leg is bent. Then grab the toe of the straight leg with your hand and pull it up gently until you feel a slight stretch. Hold this position 15-30 seconds, then switch legs and repeat.

6. Deep stretching: Sit on the ground, straighten one leg, bend the other leg, and get as close to your body as possible. Then grab the soles of your feet with your hands and lean forward slowly until you feel a slight stretch on the back of your thighs. Hold this position 15-30 seconds, then switch legs and repeat.

7. Cold body exercise: Do cold body exercise for 5- 10 minutes after stretching, such as walking slowly or static stretching, to help muscles recover and reduce muscle soreness.

Precautions:

-Keep breathing steady when stretching, and don't hold your breath.

-The degree of stretching should be gradually increased. Don't overstretch or stretch your muscles quickly.

-If you feel pain or discomfort, stop stretching immediately and consult a professional.