Stand up straight, breathe slowly, and repeat the steps. The thigh is required to be parallel to the floor and as far away from the heel as possible. You can do it 50 times a day at first, and it is better to increase it to 200~300 times after 3 months.

1. Support the ground with elbows and knees, and stretch one leg backwards every 1 sec.

2. Bring the lifted leg back to the chest every 1 sec. After doing 10 times, change the other leg and repeat the above actions.

Step face up: lie face up on the floor, support your body with your spine, bend your knees and step repeatedly. Do it on one foot 10 times, and increase it to 30 times on one foot after 3 months.