Bending & Lifting Occupations Stretch Rutine

Stretch Routine:

Welcome to your go-to guide for daily stretching exercises, curated by renowned pain relief expert Dr. Chris Oswald. 

Whether you’re dealing with chronic muscle pain or simply looking to improve your overall flexibility and well-being, this daily stretch routine is designed to help you achieve lasting natural pain relief and enhanced mobility. 

By following the Super Six Rules to Stretch shown above and by incorporating these effective stretching exercises into your daily regimen, you’ll be on your way to a healthier, more active lifestyle.

1. Hip Flexor Stretch:
   1. Roll directly from the quadriceps stretch.
   2. Place your right hand on a chair for support.
   3. Pull your left leg back so the left thigh is parallel to the ground.
   4. Hinge at your waist and move forward, creating a “T” shape with your body.
   5. Repeat on both sides.
2. Side of Spine Stretch
   1. Legs wider than shoulder-width for stability.
   2. Left hand on left side of the hip, right arm straight up.
   3. Lean to the left side, right arm pointing left.
   4. Repeat on the other side.
3. Hamstring and Back Combination Stretch
   1. Feet shoulder-width apart.
   2. Hinge at the waist, reach down, touch toes.
   3. Let head hang, relax body.
   4. Hold for 30-60 seconds.

By following these stretches and the Super 6 rules, you can alleviate pain and tension that come from bending and lifting while promoting better muscle function and flexibility.