Put your hands behind your back and cross each other. Stretch back and hold your chest out.

2. Shoulder and back

Cross your hands and hold them straight above your head for a few seconds.

Step 3: Upper body

Keep your arms straight up, hold hands with each other, and bend your body to one side and then to the other. Repeat several times.

4. Shoulders, back and upper body

Straighten one hand to the head, bend the elbow, touch the scapula with the palm of your hand, and pull the elbow to one side with the other hand while leaning in the same direction. Alternate left and right.

5. Shoulders, back and upper body

One arm is raised straight to the chest, and the other arm is bent to clamp the raised arm. Hold this position and turn your upper body for a few seconds. Then change sides and repeat.

6. Thigh (front side)

Bend one knee and put your feet on the side of your waist. Keep this action and lean back slowly. Legs alternate.

7. Thigh (front side)

Bend one knee and land with the knee of the other leg. Put your hand on your knees, hold your toes with the other hand, and push your heel to your hips.

8.

Posterior thigh and medial knee

Sitting posture, legs together, straight forward. Straighten your back and touch your toes with your hands. skill

9. Waist and back of thigh

Stand with your feet together and lean forward. Try to touch the ground with your hands. It doesn't matter if you can't touch it. Keep your knees straight.

10. Inner knee and back thigh

Cross your feet, straighten your hind legs and knees, focus on your front feet and lean forward. Left and right feet alternate.

1 1.

Spread your feet outward, put your palms on the ground, focus on your hands, straighten your knees and move your toes up and down.

12. Waist and back of thigh

Sitting posture, legs open, knees straight, hands pulling toes as far as possible, it doesn't matter.

Achilles tendon and calf.

Put your hands on the knees of your front legs, straighten your back legs and land your heels. Legs alternate left and right.

14. Posterior thigh and medial knee

Feet are shoulder width apart, knees are slightly bent, toes are held with both hands, and neck and head are pressed down to help stretch leg muscles.

15. waist and inner thigh

Sitting posture, one leg is straight, and the other leg is bent over the straight leg. Press the bent knee to the inside of the body with the elbow joint.

It can increase the difficulty and bend the original straight leg inward.

16. Inner leg and knee

Sitting posture, one knee bends inward, the other leg stretches outward, and touch your toes with your hands. The other hand is pressed on the bent knee to prevent the knee from lifting. The left and right sides alternate.

17. Thigh (front side)

Bend one leg backward, hold your foot with your hand and gently press it against your hips. Hold this position and pull your knees back slightly. You can balance the wall with your other hand.

18. Ankle

Sitting posture, one leg is straight, the other leg is bent, and the foot is placed on the straight leg. Then gently turn your ankle in the up, down, left and right directions with your hands. Hold the calf with your other hand to help keep it stable.

19. Ankle

Squat with your feet together, keep your hands straight forward and keep your balance. Keep your heels on the ground and shake your body back and forth as slightly as possible after squatting.

20. Legs and thighs (front side)

Lie face down on the ground, bend one leg, put your hands on the same side, and keep your toes close to your hips. Left and right feet alternate.