The best ear stretching guide to start and finish your exercise regimen is as important as the exercises themselves. Warming up and stretching help in preventing accidents, while cooling down, stretching and massage retains muscles limber.
1. Hamstring stretch
Sit on the floor with your right leg extended and left leg folded. Reach forward along the lengthy right leg until you feel a gentle stretch in the hamstrings, the muscles at the back of your leg. Flex in the hips and keep your back straight. Hold and then repeat with the left leg.
2. Single-knee-to-chest pull
Lie on your back with both knees bent and both feet flat on the floor. Grip your right leg and pull on your thigh towards your torso and then stretch the knee on the ground. Hold and then repeat with the opposite leg.
3. Calf stretch
Stand about two feet in the wall. Step forward with your right foot, bend your right knee and stretch your left leg behind you. Keep your spine straight and aligned with the elongated leg. Place your hands on the wall and lean forward, maintaining both heels on the floor till you feel that your left wing muscles stretch. Hold and then repeat with the opposite leg.
4. Trunk twist
Sit on the floor with your right leg straight and left leg crossed. Rotate in the hips and look behind you. Keep your spine straight and point the feet of the elongated foot to the ceiling. Hold and then switch leg positions and repeat.
5. Shoulder stretch
Stand up straight with your shoulders relaxed. Place your arms behind your back and grip your hands. Lock your elbows and lift your arms until you feel a stretch in your arms, chest and shoulders. Keep your shoulders down and as comfortable as you can. Hold. This ear stretching guide need to be performed without bending forward and it needs to be avoided by people with shoulder problems or stiffness.