Of course, it's too late. That's when I went to learn dance. Never push. Kick your leg before parting, relax the ligament, and it is not easy to strain. If you bend over, you can lie flat on your abdomen on the ground, then repeat your back (that is, head to PP) ten times, then bend your feet and touch your head as much as possible. You should have a rest after practice, don't stop all the time. Remember to do five or six squats after you finish, so your muscles won't hurt too much tomorrow!