2. Find a place equal to or slightly higher than the waist. If there are corners, put a cushion on it, lift your legs forward and put them on the frame, and straighten your knees. When you lean forward, your legs will do leg press, and when you overwhelm the ligament pain, you will stand up in groups of 20 times. Then press down until the ligament pain stops wasting the leg for 30-60 seconds, change the leg and do the same action, alternately doing 3-5 groups.

3, turn 90 degrees, sideways to leg press posture, lift your legs from the side, and repeat the above actions.

4. Sit on the ground with your upper body upright and your legs bent inward until your feet are opposite, your knees are as low as possible, and your body leans forward with your hands and feet.

5, kneeling on the ground, the upper body leans forward, hands and knees touch the ground, knees are separated to both sides, the crotch is gradually pressed down to the limit, and the upper body is flush or slightly lower than the buttocks, squatting frog.

That's about it. Stick to it for a while, depending on your flexibility, physical fitness and age. On the whole, your progress is still obvious.