Stretching is to help muscles recover their normal length and elasticity, while reducing the risk of muscle soreness and injury. Stretching exercise can increase joint flexibility, improve body posture during exercise and promote blood circulation. It is generally recommended to stretch the whole body, especially the muscle groups related to sports activities.

Massage can be performed after exercise to relieve muscle fatigue, relax tense muscles and promote waste metabolism. Massage can improve the recovery effect after exercise by increasing blood flow, reducing muscle stiffness and promoting muscle recovery.

Therefore, after the exercise, first carry out appropriate stretching exercise to help muscles recover, and then massage to relieve fatigue and relax muscles. This can help the body recover better and prevent sports-related injuries.