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. Front of Chest Stretch
- Position: Right arm perpendicular to the ground, hand hooked onto a wall.
- Action: Extend fingers backward to open up the connective tissue of the forearm and hand.
- Stance: Feet planted square on the ground.
- Movement: Rotate body and neck away from the stretching side (e.g., right hand on the wall, turn face and torso to the left).
- Repeat: Perform on the other side for balance.
2. Side of Spine Stretch
- Stance: Legs wider than shoulder width for stability.
- Position: Left hand on the left side of the lateral left leg or hip, right arm straight up in the air.
- Action: Lean to the left side so the right arm points to the left and remains straight.
- Repeat: Perform on both sides.
3. Middle Calf Stretch
- Position: Lean onto a wall or post.
- Stance: Left leg forward, left foot pointing forward, left knee bent slightly (~30°).
- Action: Right heel placed back, right knee locked, right foot pointing forward.
- Movement: Lean forward with hands on the wall or post, keeping the right heel on the ground and knee locked.
- Repeat: Ensure correct form for an effective stretch.
4. Side of Leg Stretch (Iliotibial Band)
- Position: Stand facing away from a wall with left hand on the wall.
- Stance: Left foot planted, right foot crosses in front of the left leg.
- Action: Right hand on right hip, push hip toward the wall while stabilizing with the wall.
- Duration: Breathe deeply for at least 30 to 60 seconds.
- Repeat: Perform on both sides.
5. Upper Back Stretch
- Position: Stand with left hand on the back of the right one.
- Action: Push away from the body while keeping the head straight (ears over shoulders).
- Duration: Hold for 5 to 10 seconds, repeat 5 to 10 times.
6. Tricep Stretch
- Stance: Feet shoulder-width apart, head up (ears over shoulders).
- Position: Right arm reaches up, bends to 90° over the back of the head.
- Action: Left arm grabs the right elbow, pull to the left side.
- Movement: Lean to the left for additional latissimus and tricep stretching.
- Repeat: Perform on both sides.
7. Buttock and Lower Back Stretch
- Position: Lie flat on the ground, head down, left leg flat.
- Action: Lift the right knee, reach behind the hamstring near the knee, and pull back towards the chest.
- Note: Avoid squeezing the knee directly, hold behind the hamstring.
- Repeat: Ensure gentle pull and perform on both sides.
8. Sitting Hamstring Stretch
- Position: Sit with torso at 90 degrees to legs, legs straight out in front.
- Action: Hinge at the waist, bend forward, try to reach the toes.
- Aid: Use a small towel around the balls of the feet for leverage if needed.
- Movement: Keep the spine straight (neutral) to avoid strain.
- Variation: Open legs to a V shape for additional groin (adductor) muscle stretch.
9. Pelvic Tilt
- Position: Lie flat on the back, knees bent, feet flat on the floor, arms by the sides.
- Action: Lift the pelvis to create a straight line from knees to body.
- Duration: Hold for 5 to 10 seconds, gradually increase to 20-30 seconds as you improve.
- Note: This is both a stretch and an isometric exercise.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from age related pains and promote better muscle function and flexibility.
