1. Sit on the ground, straighten your legs, hook your feet, and slowly pull your feet with your hands (pay attention to hook your feet to your head as much as possible, and don't bend your knees). Lean your upper body forward slightly (don't bend over), try to pull your heel off the ground a little, put it down after 3 seconds, and then come back. Repeat 10. If you do it once a day, you must stick to it to be effective. Don't be too impulsive, be resilient.

2. Stretch the muscles behind the thighs: Sit on the ground, straighten the leg to be stretched in front of your body, and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straightened leg, and the back is straight. Bend forward as far as possible from the crotch, and hold the toes of the straightened leg with both hands for 20 minutes. When touching your toes, there is no elastic action (it doesn't matter if you can't touch your toes) to stretch the muscles inside your thighs-Method 1: Sit.

3, stretching the muscles of the inner thigh-Method 2 Sitting posture, feet straight in front of the body, keeping the back and knees straight, bending forward from the crotch, holding the ankles of both legs with both hands from the inner leg, keeping this posture, feeling the inner thigh tighten, relax, and then repeat. Stretch the calf (back) muscles, lean over, support your body with your arms and one leg (straighten, with your toes on the ground), bend and relax the other leg in front, concentrate your body on the toes supporting your feet, and press your heels backwards. Feel the muscles in the back of the calf tighten and stay tense. Count 10, relax, repeat 3 times, and then change the other leg 3 times.