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Daily Core Exercises by Dr. Chris Oswald
Daily Core Stretch Routine by Dr. Chris Oswald
Super Six Rules to Stretch
- Warm up
- Be gentle
- No sharp pain
- Breathe
- Always do both sides
- Don't bounce
- Always hold for at least 30 seconds or until you feel the muscle relax
Core Stretch Routine
Plank
- Start on your elbows or hands, depending on your comfort level and wrist health.
- Keep your body straight, aligned with your spine, and on your toes.
- Hold for 30 seconds at a time, ensuring the neck remains in line with the spine.
Tabletop
- Position yourself on your hands and knees with a flat back and straight neck.
- Raise the right arm parallel to the ground, hold for 5-10 seconds, then alternate to the left arm.
- Maintain stability to strengthen the long muscles of the back and shoulder muscles.
- Perform 5-10 repetitions on each side.
Sun Salutation
- Lie on your tummy and prop yourself up on your elbows.
- Arc your back to extend it, and as you improve, you can go up on your hands to arc more.
- Lean your neck backward to open up the front of the neck.
- This helps counteract the forward-leaning posture caused by frequent technology use.
Child Pose
- Squat down and lean your hands forward, stretching your torso out with your knees apart.
- The lower you go, the more the fascia and connective tissue in the lower back will stretch.
- Deep breathing enhances the stretch, filling your torso with air to further stretch the fascia and connective tissue in the lower back.
Dr. Chris Oswald emphasizes the importance of these core exercises and stretches to avoid harmful activities like sit-ups and crunches, which can hurt the back and promote slouching. He encourages daily practice to achieve pain relief and improve core strength. For more comprehensive stretching routines and pain relief solutions, Dr. Oswald suggests accessing his full stretching series and trying his Muscle Care roll-on product.
