2. Bend down and push the wall forward, lift the soles of your feet and stretch, and stand facing the wall. Push the wall forward with your hands and feet apart from the hip width, and slowly lift the soles of your feet for 20-30 seconds.
3. Stand and lift one leg, and hook your feet to stretch. Stand in a mountain style, put your left foot on the chair in front of your body, and hook your toes back. Inhale and stretch your spine. Feel the gentle stretching of the calf and the back of thigh slightly forward for 20-30 seconds, and switch to the other side.
4. Push the wall with high lunge, facing the wall, with one foot facing the wall, push the wall with both hands and exhale to bend the front legs, keep the spine stretched for 20-30 seconds, and switch to the other side.
5. Strengthen lateral extension, stand in a mountain style, with feet less than one leg apart, turn your left foot to your right foot, turn left and inhale to stretch your spine, exhale and bend your torso forward to below your hips, keep your spine stretched for 20-30 seconds, and change to the other side.
6. Bend your legs forward+lift your arms up, stand in a mountain posture, keep your feet hip-width apart, put your hands and fingers crossed behind your back, inhale and stretch your spine, exhale and keep your torso forward and down for 20-30 seconds.
7. Bend your back forward with one leg, sit up straight, straighten and bend your right knee with your legs together, inhale and stretch your spine close to the inner side of your left thigh, exhale and hold the forefoot of your left foot forward and downward with both hands, which can be held for 20-30 seconds with the help of an extension belt, and change to the other side.
8. Grasp the big toe on your back, lie on your back on the mat surface, lift your left leg and press the mat surface with your right leg, hook your toes backwards, hold the back of your left thigh with your hands for 20-30 seconds, and switch to the other side.