1. Head and neck: raise your right hand over your head, pull your head to the right, reset, and repeat several times. Change your left hand and repeat.

2. Shoulder: Lift the straight right hand horizontally with the left hand, stretch it to the left, and change hands to repeat the action.

3, chest: hands flat, do chest expansion exercise.

4. Biceps: Lift horizontally, grab the corner or any high enough support, and rotate the upper body for 10- 15 seconds.

5. Triceps brachii: Grab the other elbow joint with one hand and gently push through the body until the hand touches the back.

6, gluteal muscles: the left leg is placed on the right leg and kept bent. Let your left leg touch your chest, twist your body to the left and look at your left shoulder.

7. Outer thigh: the thigh on the stretching side extends backward obliquely, and the calf touches the ground with the outer foot. The knee joint on the other thigh bends before lunge and is supported by both hands. When stretching, the center of gravity of the body moves to the stretching side.

8, hamstring muscle: lie flat, one leg up, the other leg bent, keep the soles of your feet on the ground. Put a towel around your straight foot, gently pull it down and push it to the bottom of your foot at the same time.

9, quadriceps femoris: stand on one foot and keep your body upright. Keep balance with one hand on the wall. Pull up the toes on the same side with the other hand.

10, calf: one leg takes a big step forward, the other leg does not move, and the body presses forward.

1 1. Upper back: stand upright, grab the handrail with both hands flush with the abdomen, and press the back repeatedly.

12, lower back: lie on your back, bend your legs, hold your calves with your hands and stretch as far as possible to your chest. Repeat 10 times for 30 seconds each time.

Pay attention to the following points when doing stretching exercise: when stretching, the body relaxes, and the muscles, tendons and ligaments have a slight sense of tension; Each movement should last for more than 30 seconds, and each group interval should be 15-30 seconds; Deep breathing helps the body to deliver aerobic blood to sore muscles.