Action 1: The body is at right angles, the legs are flat, the hands are stretched forward, and the face is as close as possible to the front bone of the calf to stretch the ligament. Repeat this action and increase or decrease the number of times according to your own situation.

Action 2: The left leg is extended forward, the right thigh is at right angles to the left, and the right calf hook is at right angles to the right thigh. or vice versa, Dallas to the auditorium

Action 3: the left calf is placed under the right hip, the right calf stands upside down, the knee is supported, and the right hand holds the right foot naked and stretches inward. Try to build your right foot with your left hand. or vice versa, Dallas to the auditorium

All the above actions should be combined with breathing.