Straighten your right leg with the sole of your left foot close to the inside of your right leg. Stretch your right foot and mobilize the right quadriceps. Put away your right leg, keep this posture, and take a deep breath for 5~ 10 times. Relax your head and neck.

2, beautiful legs: sit on the ground, turn the spine, then stretch the hamstring/gluteus maximus/back muscles, put your right hand behind your back, and then try to sit up straight. Put your left hand outside your right knee. Turn your spine to the right. Note: Suck the navel to the spine, and then turn the body from the lower abdomen to the head. Keep this posture, breathe 5~ 10 times, and then switch to the other side of your body.

3, beautiful buttocks: frog posture, stretching mouse claws, I use this stretching method to help golf and softball players. The key to stretching muscles is to pay special attention to adjusting breathing. Every time you exhale, when your body "sinks" lower, imagine that all the tension is away from you. Hold this position for one minute.

4, beautiful back: lie on your back, turn your spine, lie on your back on the yoga mat, your right leg straddles your left leg, and stretch your arms to make it perpendicular to your body. Move the lower limbs to the left. Be careful not to leave the floor with your right shoulder at this time.

At this time, if your knees can't touch the floor, please put a folded towel under your knees as support. Hold this position for three minutes, then switch to the other side of your body and repeat the previous process in the same way.