1, heterolateral limb extension Keep one knee locked, while keeping the lower limb off the bed 8-10 cm, while the other side of the upper limb elevated 2, stretch against the wall One upper limb to support the wall, the other side of the upper limb to assist the hip joint slowly down the wall 3, sitting lower back stretch Sitting knees apart, the body bent forward, to maintain a comfortable stretch of the lower back 4, lower trunk rotation Knees together to the chest, from one side of the body to the other side of the activity, drop to the bed 5, quadriceps stretch Make the calf close to the hip, until you feel a suitable stretch in the front of the thigh