Stretching 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 to the ground, hips under shoulders, ears over shoulders
- Keep nose straight ahead, tilt right ear to right shoulder (do not tilt nose down)
- Stretch to 45°
- Repeat on the other side
- Option: Rotate nose up to the opposite side and hold arms behind for additional stretch
- Front of Chest Stretch:
- Right arm perpendicular to the ground
- Hook hand onto a wall for support, extend fingers backward
- Feet planted square, rotate body away from the stretching 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 the body
- Turn torso, face, and neck in the direction of fingers pointing
- Repeat on the other side
- Upper Back Stretch:
- Reach around to the front, left hand on the back of the right hand
- Push away, stay straight (do not round out)
- Stretch upper back muscles, head straight, ears over shoulders
- Hold for 5 to 10 seconds, repeat 5 to 10 times
- Tricep Stretch:
- Feet shoulder-width apart, ears over shoulders, shoulders over hips
- Right arm reaches up, bends at 90°, behind the head
- Left arm grabs right elbow, pull to the side
- Lean more to the left for additional latissimus and tricep stretch
- Repeat on the other side
- Lower Chest Stretch:
- Right arm at 45° above horizontal, palm on a wall or post
- Extend wrist or fingers backward
- Turn body, head, and neck away from the stretching side
- Repeat on the other side
- Wrist Extensor and Flexor Stretch:
- Hold arm straight, elbow locked
- Push wrist down, use other hand to pull forehand toward the body
- Keep fingers straight, hold until the burn/stretch goes away
- For flexors: Arm straight, pull fingers up, push palm forward, pull fingers back toward shoulder
- Hold for 30 seconds or until the burning in the flexor muscles goes away
- Hand Contraction and Expansion:
- Contract the hand, open the hand for 30 seconds
- Repeat 5 to 10 times
- Forearm Flexor and Extensor Stretch:
- Prayer position: Stretch the flexor tendons by lowering arms and lifting elbows
- Inverted position: Back of hands together, lift hands up to stretch the extensor surface
- Anterior Shoulder Reach Stretch:
- Walk fingers up the wall
- Find a comfortable position without sharp pain
- Breathe gently, slowly move further into the stretch
By following these stretches and the Super 6 rules, you can alleviate pain and tension from carpal tunnel and promote better muscle function and flexibility.
