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.
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 the muscle relaxes.
- Repeat on the other side.
Front of Neck
- Stretch ear to shoulder – Don’t let the nose tilt down
- Look straight ahead and then rotate the nose up to the left side of the neck.
- For deeper stretch, hold your arms behind you.
- 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 the torso, face, neck in the direction of fingers.
- Repeat on the other side.
Front of Leg (Quadriceps) Stretch
- Stand holding a wall with your right hand.
- Pull left heel to buttock, grab ankle with left hand.
- Hold the heel as close to the 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.
Buttock
- Lie flat on the ground face up.
- Left leg flat on the ground and lift right knee.
- Reach behind the hamstring closer to the knee and pull.
- Don’t Squeeze knee from top if you have knee issues
Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Right arm reaches up, bends 90° over the back of the head.
- Left arm grabs the right elbow and pulls to the side.
- Lean to the left for more lat and tricep stretch.
- Repeat on the other side.
Front Shoulder Stretch:
- Grab hands behind, lift hands away from the body, reach back and up.
- Hold for 20 to 30 seconds, keeping ears over shoulders.
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.
Open and close hand
- Contract 30 seconds and Open 10 seconds
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.
V-Sit Stretch
- Sit with your torso at 90° to your legs, both legs straight out in front.
- Spread legs out to a “V” shape.
- Lean your palms onto the floor and glide out between the legs, hinging at the waist.
- Stretch the inside groin muscles and hamstrings.
Anterior Shoulder Reach Stretch
- Walk fingers up the wall, avoiding sharp pain.
- Hold the stretch and gradually increase depth.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from curling exercises and promote better muscle function and flexibility.
