1. When standing, keep your feet shoulder-width, move one foot backward, and hold the wall with both hands for balance. In this position, bend your knees as much as possible and feel the stretch on the back of your thighs. Hold this position for about 15-30 seconds, and then change the other foot.
2. Sit on the ground, straighten your legs, lean forward as far as possible, and feel the stretching of the front side of your thigh. Hold this position for about 15-30 seconds.
3. Stand with your feet shoulder width apart, one foot moving to one side and one hand holding the wall to keep balance. In this position, bend your knees as much as possible and feel the stretch on the outside of your thighs. Hold this position for about 15-30 seconds, and then change the other foot.
4. Sit on the ground, straighten your legs, try to make your upper body lean forward and feel the stretching of calf muscles. Hold this position for about 15-30 seconds.
5. Lie on the ground, bend your legs, lift one leg, put your knees in your hands, and feel the stretch on the back of your thighs. Hold this position for about 15-30 seconds, and then switch to the other leg.
6. Sit in a chair, put your feet flat on the ground, lean forward as far as possible, and feel the stretching of your waist and back muscles. Hold this position for about 15-30 seconds.
7. Stand with your feet shoulder width apart, move one foot backwards, and keep your hands on the wall to keep balance. In this position, bend your knees as much as possible and feel the stretching of your abdominal and back muscles. Hold this position for about 15-30 seconds, and then change the other foot.
Please pay attention to keep breathing steady when stretching to avoid overstretching. If you feel pain or discomfort, please stop stretching immediately and seek professional advice.