First, bend the back of the leg and stretch statically. Bend your right leg, straighten your left leg forward, follow the ground with your feet, and naturally tilt your toes. Keep your upper body straight and your abdomen forward close to your thighs. I feel a slight stretch in my left leg and the back of my thigh. Hold for 20 seconds, then switch to the other side and hold for another 20 seconds.

Second, the front of the leg is stretched. We often do this before running. Stand naturally, hold your left ankle with your left hand, and pull it up. The front side of your left thigh has obvious stretching feeling, abdomen is closed, and you can breathe evenly. Hold for 20 seconds, then switch to the other side.

Third, the upper back is stretched. Stand naturally, cross your fingers and lock your palms outward. Bow your head, bend your back to the maximum extent with the force of pushing forward with your hand, and feel the stretching of your back. Hold for 20 seconds.

Fourth, stretching exercise (I forgot the specific name) is a common stretching pose in yoga. Put your feet together, straighten your body, raise your arms at your ears and lock your fingers. Stretch your fingers as far as possible and feel the stretching of your whole body. Then slowly bend to the left and feel the stretch of your right abdomen. Hold for 30 seconds, then switch sides.