The soles of the feet are opposite, the knees are pressed down as much as possible, and the hips and inner thighs are stretched; Exhale while pressing down, relax your back and stick your ass to the ground for 30 seconds!

Action 2, supine stretching 1

Lie flat on the mat, bend your knees and suck your legs, try to keep your thighs close to your stomach and stretch the back of your thighs;

The feet are put aside, and the thighs and calves are combined with the ground to extend the outside of the thighs; Don't stand up, hold on for 30 seconds!

Action 3, stretch to the dog.

Hands and feet on the ground, the body is inverted V-shaped, the knees are straight, and you can stand on tiptoe and stretch your calves;

Bend your knees and lie flat on your upper body, stretch forward, kneel down, stretch and relax your whole back for 30 seconds!

Action 4, supine stretching 2

Lie flat on the mat, lift one leg straight to your knees, slightly lift your upper body so that your hands can touch your legs and stretch the back of your legs;

Lift your leg again, and touch your leg again for 30 seconds!

Calcium can be supplemented in moderation and chewed.