Hello, correct action: lie flat on the bed with no pillow at head and waist level. Put your hand or mat under your waist and abdomen, push your legs back and forth at 90 degrees to your body, and straighten your feet (which can stretch muscle lines). Generally, round trip 1 s is appropriate.

PS: You can read books or listen to songs for half an hour. You must stick to it, and it will have an effect in half a month. Don't put it down immediately after the end, keep your legs vertical for 5 minutes (your feet must be stretched straight), then slowly put it down and pat your legs for 5- 10 minutes (it would be great if you could take a hot bath).

Method suggestion:

① Push 100 times before going to bed every day with a fixed rhythm. Don't go up and down suddenly, just medium speed.

(2) Don't put it down immediately after kicking, keep a prepared posture, put your legs together, stretch straight up into the air, don't bend your knees, and jump on your toes. Hold on for 3 minutes, and then slowly put it down.

After the above actions, the whole leg will be a little sore, so be sure to massage the leg well. Thank you.