1. supine leg extension: supine, lift one leg, grab the calf or ankle with your hand, hold it for 30 seconds, and then switch to the other leg.
2. Sit forward: Sit on the ground, straighten your legs, bend down slowly, and try to touch your feet or the ground for 30 seconds.
3. Sitting posture: Sit on the ground with legs Zhang Kaicheng V-shaped, slowly bend down and try to touch the ground or feet for 30 seconds.
4. Stand and stretch the back of the thigh: stand, lift and bend one leg backwards, fix the calf with your arms on your hips, and pull the calf upward until you feel comfortable traction. Hold for 30 seconds, then switch to the other leg.
5. Stretching the inside of the big arm when standing: When standing, straighten one arm upward, palm backward, and hold the elbow with the other arm and gently stretch outward. Hold for 30 seconds, and then switch to the other arm.
6. Stretch your back in a prone position: lie on the ground, bend your knees, turn your knees to one side, and point your head in the opposite direction. Hold for 30 seconds, then switch to the other side.
7. Shoulder stretch: When standing, one arm bypasses the back of the body from the front, and the other arm grabs the elbow and gently stretches outward. Hold for 30 seconds, and then switch to the other arm.
The above seven kinds of static stretching exercises can help the body relax, enhance flexibility and reduce the risk of muscle fatigue and injury. When doing these exercises, you should do them slowly, not excessively or quickly.