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Warm prompt
：
It is better to do some warm-up exercise, however you do exercise. Warm muscle are
easy to stretch, so use 5-10 minutes to warm-up. Then stop and to do stretch exercise
for five times according to the below ways, and each leg do 10 seconds or more every
time . After exercise, do those stretch exercises one more time.
Reach Down
Knees slightly bent and body slowly bent forward, relax back
and shoulders, try to touch the toes. Keep it for 10-15 seconds,
and relax. Repeat it 3 times .(See picture l).
Hamstrings Stretches
Sitting on a clean cushion, put one leg
straight, put the other leg inward, put it close to the inside of the
straight leg.Try your best to touch the toes by hand,keep it for
10~15 seconds,then,relax. Each leg do it three times.(See
picture 2)
Crus and Feet heel Tendon Stretches
Standing with two hands on the wall or a tree, one leg behind.
Keeping your back leg straight and the heel on the ground, tilt to
the wall or tree. Keep it for 10-15 seconds, and relax. Repeat 3
times for each leg (See picture 3)
Quadriceps Stretches
Keeping your balance with your left hand holding on the Wall or
table, then stretch your right hand backwardly ,hold your ankle ,pull it toward your buttocks
slowly, until you feel very tense in the front muscle of your thigh. Keep10-15 seconds, and
relax. Repeat 3
Picture2
Picture3 Picture4
Picture5
Picture1