Method 1 Easy stretching exercises

Method 1 teaches you how to apply the right amount of pressure on the spine and the legs which can be done by all. There are 3 types of stretches that you have to do that are designed to strengthen core muscles, improve posture and also encourage your body to increase the levels of growth hormone it releases in to your blood stream. Exercises such as sprinting and swimming can encourage the hormones to increase. But simpler much easier alternatives  are binded in this article.
   Now remember the three stretches should be done regularly and with equal emphasis given to them so that you don't overdo anyone of them. Similarly, don't be too enthusiastic or lazy and remember constant effort is needed. Now all you have to do it, focus on these 3 exercises and carry on everyday routine. 
 Step 1- Dry land swimming.
Lie down straight, stomach downwards and fully extend your body. By balancing your body with alternative leg and arm, lift the other ( example lifting your Right arm and Left leg above the ground, while balancing your body with Left arm and Right leg. 
  Lift them slowly until where you can safely lift, and hold that position for 5 seconds.Then gradually bring them down and switch arms and legs to start with the other. This way you can also burn fats and look leaner. 


Tips
-.You may use ankle weights and wrist weights to apply more pressure.
-. As you progress, you may increase the time period of hold to even 30 seconds.
-. Try to immediately shift legs and arms without having both arms and legs touching the 
   ground and applying zero pressure.
-. How frequent do i do? 10 times per session and 5 sessions in one day. It will be helpful if 
   you increase it to 7 or 8 sessions.


Step 2- Jumping rope
Get jumping ropes from any store and use, or you may do without it, no harm as legs do the work in this exercise. You may jump using strengths from both legs, and at the same time. Do not use either leg's strength more than the other or there'll be difference in the legs' length when you see the results. Next, don't over do and jump too high and exert too much pressure. Keep the jumps going till you can safely do it. No harm doing  less at the beginning.


Tips
-. Do at least 300 times per round and about 10 rounds per session. No harm doing 20 sets,
   but don't overdo until 35 and above.
-. For beginners who have a paunch, 200 times per round would be a good start. And this    
   method helps to   reduce weight also.
-. Do a maximum of 600 times per round and give good rest to your shins with a good 8 
   hours sleep.


Step 3- Hanging
Although this is a cliche method, it actually works. For this stretch, you need a metal horizontal bar which is securely attached to the supporter and all you got to do is hang on it. Remember your entire body has to be above the ground and as straight as possible. You may pull yourself up and lower just like chin ups.


Tips
-. Hang around 3 seconds at the beginning and slowly increase the limit to 10, 20 and so on
   seconds. But remember not to exceed 1 minute and don't jump down aggressively but 
   bend your legs when you descend.
-. Hang 10 times per round and do 10 rounds per session. you may increase it, otherwise 10    and 10 is fine.
-. You may attach ankle weights to rapid the effect.