1, back pedal-keep a fixed posture, bend your right leg on your left leg, roll it up from the hamstring muscle over your hips and stop behind your pelvis. Scroll down the original route and repeat it several times. Roll up to the hip at least at three different angles, and always keep lifting the other hip.

2, iliotibial tract-lying on the side, the yoga column is placed above the thigh. Support your body with elbows, put your hands and feet on the ground, and the feet touching the ground can be placed in front of or behind the rolling legs. Roll down to your knees along the outside of your thighs. Most of the weight can be borne by hands and landing legs, thus reducing the pressure of iliotibial tract.

Change-the pelvic position can be adjusted to lean forward or backward slightly.

The yoga column is placed on the top of the thigh, that is, under the hip joint, and rolled down to the front of the kneecap, but not above the kneecap.

Change-keep your hips parallel to the ground, turn your feet to the left and then to the right, so that you can exercise the inner and outer thighs.

3, the inner thigh-put the yoga column on the root of the inner thigh. Bend your hips and knees 90 degrees, and lower your hips parallel to the ground. Keep your feet touching the ground and slowly roll up to the middle of your thighs. Pause and then return.

Change:

-Raise your feet above the horizontal plane while keeping your knees and hips still.

-Keep your calves, hips and thighs parallel to the ground when rolling.

-Place the yoga column in the middle of the thigh and roll along the thigh towards the pelvis. During the process, the hips are kept low and parallel to the ground; Knees and hips bend 90 degrees.

4, back-put the yoga column under the scapula and hold your head with your hands. Fold your elbows in front of your face and roll from your shoulder blades to the middle of your back.

Change-slightly raise one shoulder and let the other shoulder bear the weight. Roll from shoulder blades to hips, keeping elbows closed.

5, back-put the yoga column on one side of the spine, hold your head with both hands, keep your elbows closed, and roll between the spine and the inside of the scapula. Adjust the strength and rolling area by raising the hips.

On the outside of the back-sideways, put the yoga column under your arm. Stretch your arms up and keep in line with your torso. Move up and down to exercise.

6. Dorsal lateral muscles.

Change-You can lean your torso forward or backward slightly.