First, legs together, knees straight, upper body bent forward, both palms touching the ground, chest as close as possible to the lower limbs, hold the calves with both upper limbs for stretching. A group of 30 times, 3 groups per day. Second, both lower limbs as far apart as possible. Hands support the ground, the body bent forward or lateral flexion, pulling the lower back and both lower limbs. Third, standing position. Relax both lower limbs, step forward with one foot and kick out the other foot with force, fast and high, with both lower limbs and body smoothly. Alternate between the lower limbs. One group of 50-60. 3 sets per day.