1. When a person stands up straight with his feet together, put a book on the ground, step on the book with his front foot and follow the ground.

2, keep people standing straight, heel pad high, heel off the ground.

3. At this time, bend over, grab the calf with both hands and keep this action for 5 seconds.

Second, kneeling posture and stovepipe movements

1, people are kneeling, with their knees on the ground and their palms supporting the upper body.

2. Straighten your legs, lift your hips with your waist and press your waist down.

3. At this time, one leg is lifted and the leg is as close to the thigh as possible. Hold this action for 5 seconds, and then change your feet.

Third, bending and stovepipe movements

1, people stand up straight, arms held high to the top of their heads, palms facing each other, feet slightly apart.

2. When your legs are straight, your upper body bends forward and your fingers reach the ground.

3. Then grab the toes on both sides with both hands, gently break the toes upwards, and keep this action for 5 seconds.