If you don't stretch after running, you will soon find stiff thighs and painful knees. Try to kneel on the mat like this, take a lunge, land on your hind legs and knees, and focus forward. You should feel the stretch of your hind leg, hold it for 15 seconds before changing to the other leg.

Second, the hind legs stretch.

This is a stretching exercise for the neck, back and hamstrings. Sit on the mat, feet together and straight, toes up. First raise your upper body with your arms upright, then bend forward while exhaling, and hook your toes with your hands until you can't bend any more, and keep it for 30-60 seconds.

Third, curling and stretching.

After squatting, we often feel the pain of pulling our hips. This action can help the hips to rest and relax.

After lying flat, one leg goes straight to the sky and the other leg crosses the straight leg. Put your hands through the bent leg, hook the straight leg and stretch it to your chest, hold it for 30-60 seconds, and switch to the other side.