1, sitting on the ground, the knee joint of one leg is bent, so that the heel touches the inner thigh of the other leg. Press the outer side of the other thigh and the lower leg of the bent leg to the ground. Exhale, keep your legs straight, bend your hips, try to grab your feet, and turn your ankles over slowly.

2. Stand with one hand or hands akimbo, and keep balance with a wall if necessary. Lift the sole of one foot so that the outside of the toe touches the ground. Exhale, slowly turn your ankles (ankles turn up) and press your feet down.

3. Put your hands on your hips, back against the wall, slide your feet outward, turn your toes inward and flip your ankles. Exhale and lean forward; Then return to the starting position.

4. Kneel on the ground, point your toes back, exhale, and sit on your heels. Grab your toes and pull them towards your head. Sit on your heels, not between your legs.

Extended data:

Essentials of muscle stretching

Exercise site: piriformis (a muscle in the hip)

1, from the starting position of push-ups, put your hands on the ground. Lift your left knee close to your shoulder and your ankle on your right hip. Support your body with your forearm, put your right foot down and put your foot on your back. Hold your head high and keep your eyes on the ground; If you are flexible enough, you can lower your chest to the ground and put your hands straight in front of you.

2. Contraction of abdomen and pelvic floor muscles will affect gluteus maximus. At the same time, the toes bend to the ground and the heels press down hard. Do the left and right feet five times, and relax your knees at intervals.

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