1, climb the wall and touch the height. Stand facing the wall and draw a marking line on the wall in advance. This is your highest contact point. Then, use your hands and fingers to rise along the wall, start your heel with your feet, stretch as far as possible, try to touch or exceed the touch line, and then slowly lower your heel with your hands. Inhale when doing ascending exercise, and exert strength on abdominal muscles; Exhale when you put it down and relax your abdominal muscles.

2. The pole touches the ground. Open your feet, put a bamboo pole (about the same height as yourself) on the back shoulder of your head, hold the lever arm straight with both hands, and straighten your legs and lean forward parallel to the ground. Then turn left and right to make the top of the bamboo pole touch the ground.

3, arch bridge "practice. Spread your feet and put your hands back on the ground to form an "arch bridge" action. At the beginning, two feet touch the ground, and after forming an "arch bridge", you can increase the heel grasping action. Attention should be paid to protection during this exercise, and it is forbidden to lift the waist for children.

4. Jumping and touching the heights. Push your feet to the ground quickly and forcefully, and at the same time swing your arms slightly from back to front, jump forward and fly up, and fully expand your body. Bend your knees and start jumping in place, stand with straight legs in the air, fully open your hip joint, do back bow movements, and bend your knees to cushion when landing.

5. Stretch on the bed. Before going to bed or waking up in the morning, you can do more stretching activities in bed. Keep your hands and feet as far away as possible.