1, bent over the back of the thigh static stretch:

One leg bent at the knee, the other leg straight forward, toes in a natural state.

1*20s for each left and right leg

2, anterior thigh stretch:

Stand naturally, hook up one foot, the hand on the same side holds the ankle of the hooked up foot, and pull up with force until there is a pulling sensation on the front of the thigh, hold it.

Left and right leg each 2 * 30s

3, hold the wall hip stretch:

Stand on one foot, knee slightly bent, the same side of the hand holding the other foot ankle placed on the knee, lifting the foot of the side of the hand on the wall to maintain balance, as far as possible to lower the center of gravity.

Left and right foot 1 * 30s

4, upper back stretch:

Natural standing, hands fingers crossed and interlocked, palms to the body, launched forward, head down, back bow to the maximum extent.

1*20s

5, lumbar stretch:

Stand naturally, legs together, bend at the waist and hold your hands tight behind your knees, arch your back hard and keep your hands locked.

1*20s