1. Stand with your legs shoulder width apart, knees bent, feet slightly raised, and hold your breath. When exhaling, pedal your ankles hard and try to stretch your body.
2. Spread your feet shoulder width apart, inhale, then stretch your left leg backwards and raise your arms. In this state, pad your right heel, exhale, and lower your arm. Repeat five times with alternating legs.
3. From the chair, straighten and relax your toes to make the calf muscles feel tight. Repeat for 20 times. Or put your ankles on a chair or chair armrest and stretch your arms to press your waist. This will not only fully stretch the waist and legs, but also make the legs longer.