Because the following actions are simple and easy, there is always one for you.
Action 1: Stand against the wall.
First, find a wall with your back to the wall, put your feet flat on the ground, and then slowly put your heels together. At this time, your whole leg, including your lower body, will be tightly attached to the wall.
Then, bend over 60 degrees first, so that your upper body above the waist can leave the wall slightly.
Inhale forcefully to close the lower abdomen or press it by hand, and then stick the whole upper body on the wall one by one, slowly from the spine, hips, waist to shoulders, and finally to the back of the head. At this time, it is important to pay special attention to: the shoulders and hands should be relaxed, but the hips must be clamped.
After these operations are completed, they remain unchanged.
Action 2: Sit quietly against the wall.
Back against the wall, feet apart, shoulder width, and gradually extend forward, forming a certain distance from the body center of gravity, about 40-50 cm.
At this time, the body has been squatting, so that the long axis of the calf is vertical to the ground. The included angle between thigh and calf should not be less than 90 degrees. Because squatting too deep will obviously increase the pressure of patellofemoral joint, and it has no strong exercise effect on thigh muscle strength.
The center of gravity falls on the heel. The knee joint should not exceed the toes vertically. Keep your back close to the wall and don't hunch over.