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.
- Hip Flexor Stretch:
- Stand with your right hand on a chair for support.
- Pull your left leg back, trying to get the left thigh closer to parallel to the ground.
- Hinge at your waist and move forward.
- The position should resemble a ‘T’, with your right leg as the bottom and your torso and left thigh creating the top of the ‘T’.
- Front of Thigh (Quadricep) Stretch:
- From the hip flexor stretch, roll directly into stretching the front of the thigh.
- This is done by continuing the stretch position from the hip flexor stretch.
- Adductor and Hamstring Stretch:
- Sit with your torso at a 90° angle to your legs.
- Extend both legs straight out in front of you in a V-shape.
- Lean your palms onto the floor and glide out between the legs, keeping the body hinged at the waist without rounding out.
- Half Kneeling Front of Shin Stretch:
- Kneel on the ground with your shins extending back behind you and toes pointed so the top of the foot is on the ground.
- Open up the front of the ankle and stretch the shins.
- Keep your body upright and, as you get comfortable, slowly lean backward to bend the knee more, stretching the shin muscles further.
- Caution: Do not sit back fully on the knees to avoid stressing the ligaments.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from Achilles Tendonitis or Calf Strain and promote better muscle function and flexibility.
