Dr. Chris Oswald, a practicing chiropractor and founder of Muscle Care, presents a series of stretches designed to alleviate pain associated with prolonged sitting and gaming. Here is a detailed description of the stretches mentioned, with a bullet point list:
Stretches:
- Side of Neck Stretch:
- Feet shoulder-width apart.
- Pelvis square to the ground.
- Tilt right ear to right shoulder, nose stays straight ahead.
- Repeat on the other side.
- For deeper stretch, hold arms behind you.
- Front of Chest Stretch:
- Right arm parallel to the ground, hook hand onto a wall.
- Extend fingers backward.
- Feet planted square, rotate body away from the side being stretched.
- Repeat on the other side.
- Side of Spine Stretch:
- Legs wider than shoulder-width.
- Left hand on left hip, right arm straight up.
- Lean to the left.
- Repeat on the other side.
- Hip Flexor Stretch:
- Right hand on a chair for support.
- Pull left leg back, trying to get it parallel to the ground.
- Hinge at waist and move forward.
- Repeat on the other side.
- Tricep Stretch:
- Feet shoulder-width apart.
- Right arm bends at 90° over the back of the head.
- Reach up with left arm, pull right elbow to the side.
- Lean to the left for more stretch.
- Repeat on the other side.
- Front of Shoulders Stretch:
- Grab hands behind, lift away from the body.
- Reach back and up, keeping ears over shoulders.
- Hold for 20-30 seconds.
- Masseter and Temporalis Stretch:
- Sit or stand neutral.
- Open mouth as wide as possible without pain.
- Hold for 30 seconds.
- Rotator Cuff Stretch:
- Arms parallel to the ground, elbows bent at 90°.
- Rotate arms forward, keeping them parallel.
- Hold for 30 seconds and repeat.
- Wrist Extensor and Flexor Stretch:
- For extensors: Arm straight, elbow locked, push wrist down, pull forehand toward the body.
- For flexors: Arm straight, pull fingers up, push palm forward, pull fingers back toward shoulder.
- Hold each stretch until the burning sensation subsides.
- Half Kneeling Front of Shin Stretch:
- Kneel with shins back, toes pointed, top of the foot on the ground.
- Slowly lean backward to stretch shin muscles.
- Avoid sitting fully back on the knees.
- Upper Back Stretch:
- Reach out front, left hand on the back of the right hand.
- Push away, keeping the head straight.
- Hold for 5-10 seconds, repeat 5-10 times.
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front.
- Bend left leg, lift left foot over the right knee.
- Turn upper body to the left, hook right elbow on the outside of the left knee.
- Ensure deep breathing.
- Hold longer if needed.
By following these stretches, gamers can relieve the aches and pains that come from prolonged sitting and gaming. For more detailed routines and tips, Dr. Chris Oswald recommends accessing his full stretching series through the provided link.
