First, the practice of vertical fork can start from the stretching practice of kneeling and lunging. Kneel on one leg on the floor. Don't cross your toes with your front knee. Keep your crotch straight. Keep your back knee flat on the floor. Keep your shoulders straight. Keep your balance with your hands. The body leans forward slightly and has a slight sense of stretching. Hold this position for 20 to 30 seconds. ?

Second, reverse lunge stretching can also be used for daily vertical fork exercises. From the beginning of kneeling lunge stretching, the center of gravity shifts to the hind legs. The front legs are straight, the upper body is pressed down, the toes of the front legs are straight, the rear legs are flat on the floor, and the body is supported by both hands. Hold this position for 20 to 30 seconds.

Third, one-leg stretching is another stretching training in vertical fork practice. Lie on your back on the floor, lift one leg, grab the calf of the lifted leg with both hands, and gently pull the calf down to your body. Hold this position for 20 to 30 seconds. Improve one-leg stretching exercise with the help of peers. Lie on your back on the floor, one leg is lifted, your partner grabs the lower leg of the lifted leg, and your partner gently presses the lower leg against the body of the practitioner. Hold this position for 20 to 30 seconds.