1. triangle stretch: one foot takes a big step forward, keeping the leg straight, and the other foot takes a small step backward, with both feet following the ground and hands straight to both sides, keeping this posture 15 seconds, and then practicing on the other side.
2. Chest muscle stretching: Hold your head with your hands, lift your elbows up, slowly lift your head and shoulders back, and feel the stretching of your chest muscles. Hold this position 15 second.
3. Gastrocnemius stretching: Move one foot forward and the other foot slightly backward, keep your legs straight, hold the wall or other supports with your hands, lean forward, feel the stretching of calf muscles, keep this posture 15 seconds, and then practice on the other side.
4. Back stretching: Hold the wall or other supports with both hands, lean forward, let the arms and back stretch, feel the stretching of the back, and keep this posture 15 seconds.
5. Stretching the inner thigh: Move one foot to the inner side, cross the other leg, hold the wall or other supports with both hands, feel the stretching of the inner thigh, keep this posture 15 seconds, and then practice on the other side.
Stretching actions that can be performed after exercise.
In addition, you should maintain 1-2 full-body stretching every week, and you can use yoga and other exercises to increase flexibility and reduce the risk of sports injuries.