Step 1: Face the wall with your feet, spread your legs back and forth, and support the wall with your hands;
The second step: the heel hits the ground and the hind legs are straight;
Step 3: Bend the front leg knee slowly until you feel the back leg and calf stretched.
Step 2 get down on your knees
Step 1: Kneel on one leg;
Step 2: gather your hips and move forward until you feel a force acting on the front side of your thighs;
Step 3: Don't lean forward and twist your hips.
Step 3 stretch the hamstring
Step 1: Lie flat on the mat, with one leg straight, one leg raised, and the thigh and buttocks at 90 degrees;
Step 2: Straighten slowly and lift your knees until you feel the back of your thighs stretched.
Step 3: Hold it for 5 seconds, put it down and make a group 10- 15.
Step 4 stretch your hands and knees
Step 1: Lie flat on the mat, lift the injured leg, and the thigh and hip are at 90 degrees;
Step 2: Straighten slowly and lift your knees until you feel the back of your thighs stretched.
Step 3: Keep it until you feel the outside of your hips stretched.
Step 5 stretch the hamstring
Step 1: Sit up straight with one leg straight and one leg bent to one side;
Step 2: Lean forward slowly until you feel the back of your thigh stretched.
Note: Don't move your hand forward during this process.
Step 6 cross your legs
Step 1: Lie flat with the injured leg astride the other leg;
Step 2: Pull the leg and knee in the shoulder direction with the hand opposite to the injured leg;
Step 3: put your feet flat on the ground until you feel the outside of your hips stretched.
7. Stand out from the crowd
The first step: stand up straight;
Step 2: put one foot back on the chair or table and keep the thigh upright;
Step 3: Move your hips forward and feel the front thigh stretch.
Note: Do not lean forward or twist your hips.
Step 8 meditate
The first step: sit up straight and bend your knees;
Step 2: the soles of the feet are facing each other;
Step 3: Knee down until you feel the inner thigh stretched (don't lean forward).