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:
- Stand with feet shoulder-width apart.
- Keep pelvis square to the ground, hips under shoulders, and ears over shoulders.
- Tilt your right ear to your right shoulder, keeping your nose straight ahead (not pointing down).
- Aim for a 45° tilt.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt if desired.
- Shoulders over hips, ears over shoulders.
- Rotate your face to the right, keeping the jaw parallel to the ground.
- Back off if you feel any sharp pain or dizziness.
- Repeat on the other side.
- Front of Chest Stretch:
- Extend your right arm parallel to the ground and hook your hand onto a wall.
- Extend your fingers backward to stretch the forearm and hand.
- Keep feet planted and rotate your body away from the stretched side (turn left if the right hand is on the wall).
- Repeat on the other side.
- Torso Stretch:
- Stand with hips under shoulders, ears over shoulders.
- Hold your hips and twist your spine and neck to the left.
- Do not move your hips during the stretch.
- For a deeper stretch, turn your pelvis further to one side.
- Repeat on the other side.
- Side of Spine Stretch:
- Stand with legs wider than shoulder-width for stability.
- Place left hand on left hip, raise right arm straight up.
- Lean to the left, keeping the right arm straight.
- Repeat on the other side.
- Upper Back Stretch:
- Reach around and place left hand on the back of the right hand.
- Push away from your body without rounding your back.
- Keep your head straight, ears over shoulders.
- Hold for 5 to 10 seconds and repeat 5 to 10 times.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Raise right arm and bend it at 90° over the back of your head.
- Use the left arm to pull the right elbow to the left side.
- Lean more to the left for a deeper latissimus and tricep stretch.
- Repeat on the other side.
- Lower Chest Stretch:
- Extend right arm 45° above horizontal and hold onto something sturdy.
- Extend wrist and fingers backward.
- Turn your body and head away from the stretched side (turn left if the right hand is on the wall).
- Repeat on the other side.
- Jaw and Face Stretch:
- Sit or stand neutrally, ears over shoulders.
- Open your mouth as wide as possible without pain and hold for 30 seconds.
- Slowly protrude the lower jaw forward to reduce tension around the jaw and ears.
- Repeat as needed.
- Rotator Cuff Stretch:
- Raise arms parallel to the ground with elbows bent at 90°.
- Rotate hands backward and then forward, keeping arms parallel to the ground.
- Hold each position for 30 seconds and repeat.
- Back Extension and Flexion:
- Start in a tabletop position with spine and neck straight.
- Let tummy drop towards the ground, arching the back and looking up.
- Hold for 30 seconds, then reverse into a C-curve, looking downwards.
- Hold flexion for 15 seconds and return to extension.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from asthma and promote better muscle function and flexibility.
