(1) Stand up straight, put your feet together, put your hands on your knees, do squats, and stand forward with your knees for 20 ~ 3o times.

(2) Bend over and tuck around in circles for 20 ~ 30 times.

(3) Bend your feet slightly, tuck your knees in your hands, and tilt your knees inward. Every time it takes 10 second, do it 5 ~ 10 times.

(4) When the feet stand in parallel, first do toe abduction and internal rotation with the heel as the axis; Then do heel abduction and internal rotation 20 ~ 30 times respectively with the toe as the axis.

(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious. (6) Kneel down with your legs, close your feet and move forward slowly, then gradually straighten up and do it 15 ~ 20 times.

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