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Daily Core Stretch Routine by Dr. Chris Oswald
Daily 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
Stretches
Side of Neck Stretch
- Feet shoulder-width apart, pelvis square, hips under shoulders, ears over shoulders.
- Tilt right ear to right shoulder, nose straight ahead.
- Hold for 30 seconds or until muscle relaxes.
- Repeat on the other side.
Back of Neck Stretch
- Feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, jaw parallel to the ground.
- Tilt right ear to right shoulder, then rotate nose up to the left.
- For more stretch, hold arms behind.
- Repeat on the other side.
Front of Chest Stretch
- Right arm perpendicular to the ground, hand hooked onto a wall.
- Extend fingers backward.
- Feet planted square, rotate body away from the stretched side.
- Repeat on the other side.
Rotator Cuff and Posterior Shoulder Stretch
- Right arm across the body, parallel to the ground.
- Grab elbow with left hand, pull close to body
- Turn torso, face, neck in the direction of fingers.
- Repeat on the other side.
Torso Stretch
- Hips under shoulders, ears over shoulders.
- Hold hips, twist spine and neck to the left.
- For more stretch, turn pelvis further to one side.
- Repeat on the other side.
Side of Spine Stretch
- Legs wider than shoulder-width for stability.
- Left hand on left side of the hip, right arm straight up.
- Lean to the left side, right arm pointing left.
- Repeat on the other side.
Front of Leg (Quadriceps) Stretch
- Stand holding a wall with right hand.
- Pull left heel to buttock, grab ankle with left hand.
- Hold heel as close to buttock as possible.
- Repeat on the other side.
Hip Flexor Stretch
- Right hand on a chair for support.
- Pull left leg back, thigh parallel to the ground.
- Hinge at the waist, move forward.
- Repeat on the other side.
Calf Stretch
- Lean onto a wall, left leg forward, left knee bent.
- Right heel back, right knee locked.
- Hands on wall, lean forward, right foot pointing forward.
- Hold for 30 seconds.
Hamstring and Back Combination Stretch
- Feet shoulder-width apart.
- Hinge at the waist, reach down, touch toes.
- Let head hang, relax body.
- Hold for 30-60 seconds.
These stretches, performed daily, can help improve mobility, reduce pain, and enhance overall well-being. For more detailed guidance and additional stretches, you can access Dr. Chris Oswald’s full stretching series.
