Kneel on one knee, after pulling the neck on the side, stretch the upper body obliquely backward, feel the feeling of muscle stretching, pay attention to tightening the abdomen, and the pelvis leans back slightly.

Anterior thigh extension group

On the drafting side, the knee joint is on the ground, and the leg is in an arrow crouching position. Hold your ankle with your hand, pull up your calf, pay attention to the tightening of your abdomen, straighten your upper body, and feel the tension of your hip joint and front thigh muscles. Mothers with poor balance can hold items such as chairs to avoid shaking their bodies.

Lumbosacral muscle stretching

Lie flat on the mat, hold the popliteal fossa with both hands, and pull your legs obliquely upward to slightly vibrate. Pay attention to the upper body close to the mattress and feel the tension of the lumbosacral muscles.

Infant total spine stretching

Kneel down, put your legs together, slowly lower your upper body, and let the whole spine stretch as far as possible. Note that when stretching, the hips are close to the heels, and feel the stretching feeling of the back muscles.

♀? warm up

All stretching movements should be carried out slowly. It is best to do some simple warm-up before stretching to avoid sports injuries caused by muscle stiffness.