1, move the knee joint, crouch, hold the knee with both hands, twist the knee clockwise, 10 times, and then twist the knee counterclockwise.

2, hip joint activities, legs alternately lift legs, each doing 20 times.

3. leg press: Relax your shoulders and back. One leg should be forward, the knee should be bent 90 degrees, so that the thigh is parallel to the ground, the other leg should be bent and spread, the toes should touch the ground, and the upper body should be upright. After ten times, change the other leg.

4. Twist, straighten your hands, and turn your body around to move your waist.

5, foot activity, standing, hands akimbo, one foot standing normally, one foot on the ground, do clockwise rotation, and then do counterclockwise.

6. Kick back and forth to move your hips and knees.

7. Stretch the upper body and rotate the neck and arms left and right.