1, leg movement
A) Take an arched leg and straighten the hind foot. Face the wall so that the back foot and heel are in the same direction.
B) Bend your knees as in the previous step, but move one foot as close to the wall as possible and extend the bent hind legs.
C) Repeat the same method for the other leg.
2. External hip movement
A) Hold the wall with both hands, keep your legs straight, and put one foot behind the other. Keep your hips in line with your body, then tighten, hold, and don't turn.
Back bend.
B) Repeat the above steps with the other leg.
3. Lower body exercise
A) Stand with your feet apart, with the shoulder distance basically the same, with your head low and your waist level. If your body is flexible, you can straddle one leg on the other.
Do some stretching in front of it, hold it down and change to another one.
B) Slowly squat down your hips and keep your knees slightly bent.
C) Stretch the hind legs that you feel need to tighten.
4, sideways movement
A) Stand with your feet apart, keeping the same distance from your shoulders, tiptoe forward, one hand holding your waist, and the other hand reaching to the side near your arm.
B) Stand up straight, hold your right hand with your left hand, and spread your waist sideways. Pull slowly to the left.
C) Repeat the above actions with the other hand.
5, thigh muscle movement
A) Lie on your stomach and hold your heel with your other hand. Try to keep your thighs close to your calves.
B) The same exercise can also be applied to standing.
C) Do more than two exercises-one leg fits each time.
6. Inner thigh movement
A) Sit on the floor with your feet opposite. Press your elbow against your knee.
B) Stand with your feet about three to four feet apart, and then gently turn sideways. Stretch out one leg and bend your knees straight, and bend your body with the other leg straight.
Press one side of the knee as hard as possible. Keep your toes forward!
C) Repeat the above exercise for the other leg.
7. Leg ligament movement
A) Sit on the floor with one leg straight and the other leg bent. Try to reach the stretched toes with your right hand, and then change your left hand.
B) Repeat this action with the other leg.
8, gluteal muscle movement
A) Lie on your back on the floor, with one leg pulled to your chest as far as possible, hold it, and the other leg straight. Then change your leg.
B) The same action applies to positions.
9. Tibial movement
A) Hold the wall, lift one leg and put the whole body weight on the other leg. Straighten your raised legs and turn your ankles.
B) Repeat the same action for the other leg.
10, waist exercise
A) If you have neck problems, please pay attention to prevent strain when doing this part of exercise. Sit on a mat or blanket with your knees as close to your chest as possible.
B) Gently move the spine up and down, and press the chin down to the chest. This will further stretch the muscles of your spine.
C) 4-8 times in each group or stop until you feel your back fully extended.