Stretch the muscles at the back of the thigh:

Sit on the ground and straighten your legs in front of you.

The other leg is bent, and the outside of the whole leg is close to the ground and straight.

The legs form a triangle,

Keep your back straight, bend forward as far as possible from your crotch, and hold your legs straight with both hands.

Toes, hold this position for 20 minutes.

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When your hand touches your toes, you are not allowed to bounce (don't touch your toes

Relationship)

Stretch the inner thigh muscles-method 1

Sitting posture, feet and soles close to each other, knees outward, as close as possible.

ground

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Hold your ankles with both hands and keep this position. Count to 10.

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Relax and repeat three times.

Stretch the inner thigh muscles-Method 2

Sitting posture, feet straight and open in front of you.

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Keep your back and knees straight, bend forward from your crotch, and don't use your hands.

Grab the ankles of both legs on the inside of the legs,

Hold this position and feel the inner thigh tighten.

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Relax, repeat.

Stretch the calf (back) muscles.

Bend over and support your body with one arm and one leg (straighten up and touch the ground with your toes).

The other leg bends in front of you, relax.

The center of gravity of the body is concentrated on the toes that support the feet, and the heels are backward and downward.

Exercise hard.

Feel the muscles behind the calf tightening, keep tense, count 10.

Relax, repeat 3 times, and then do it on the other leg 3 times.

Stretch thigh muscles

Lie on your back, lift one leg, grab the thigh near your knee and push hard.

Pull to the chest

Keep the other leg straight and close to the ground, and don't touch the ground with your head.

, keep posture, number 10.

Repeat 3 times, switch legs.

Stretch shoulder muscles-method 1

Grab the elbow of the opposite arm from the outside and the back with one hand, and pull it to be caught.

The other side of the arm

Keep the posture number 10, repeat 3 times, and then stretch the other shoulder.

Stretch shoulder muscles-Method 2

Hands crossed above your head, palms up.

Stretch your arms up and back.

Hold 15 second.

Stretch shoulder muscles-Method 3

One arm is straight up, then the forearm is bent back and relaxed.

The other hand grabs the elbow from the back of the head and slowly pulls it to the opposite side.

Hold 15 second

The spine can be stretched by hanging.