1, tension of the rear thigh group support, as shown in the following figure:

2. Support and stretch the front thigh group, as shown in the following figure:

3. Leg stretching, as shown in the following figure:

4, gluteal muscle stretching, as shown in the figure below:

5. Hips extend forward, as shown in the following figure:

6. Stretch the iliotibial tract outside the thigh, as shown in the following figure:

7. Stretch the inner thigh, as shown in the following figure:

8. Stretch the back muscles, as shown in the following figure:

9. Shoulder stretching, as shown in the following figure: