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.
- Back Neck Stretch
- Stand feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Shoulders over the hips, ears over the shoulders.
- Rotate your face to the right, keeping the jaw parallel to the ground.
- Go to comfort; if there’s any sharp pain or dizziness, back off.
- Perform a side stretch: ear to shoulder, nose straight ahead, then rotate the nose up to the left.
- For more stretch, hold your arms behind you.
- Repeat on the other side.
- Front of Chest Stretch
- Right arm perpendicular, parallel to the ground; hook hand onto a wall for support.
- Extend fingers backward to open up the fascia of the forearm and hand.
- Feet planted square on the ground, rotate your body away from the side you’re stretching, including your neck.
- Repeat on the other side.
- Front of Leg (Quadriceps) Stretch
- Stand holding a wall with one hand (right hand).
- Pull your left heel up to your buttock, grab the front of the ankle with your left hand.
- Hold the foot and heel as close to your buttock as possible.
- Repeat on the other side.
- Hip Flexor Stretch
- Transition from the quadriceps stretch.
- Put 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 to create a “T” shape with your body.
- Repeat on the other side.
- Buttock and Lower Back Stretch
- Lie flat on the ground, head down, left leg flat.
- Lift the right knee up, reach behind the hamstring, pull the knee back.
- Avoid squeezing the knee; hold behind the hamstring.
- Pull the knee to the chest on that side.
- Front of Shoulder Stretch
- Arm straight out, rotate your body away from that side, including your neck.
- Extend fingers backward to stretch the connective tissue down the arm.
- For a deeper stretch, use a bar behind your back and squat down.
- Bend the knees, keep the body straight, and arms back.
- Rotator Cuff Stretch
- Arms parallel to the ground, elbows bent to 90°.
- Rotate hands back, then forward, keeping the arms parallel to the ground.
- Hold for 30 seconds, then repeat.
- Wrist Extensor and Flexor Stretch
- Hold the arm straight, elbow locked.
- Push the wrist down, use the other hand to pull the forehand toward the body.
- For the flexors, keep the arm straight, pull the fingers up, push the palm forward.
- Hold each position for 30 seconds.
- Back Extension and Flexion (Tabletop Position)
- Start in a tabletop position (spine and neck straight).
- Let the tummy drop forward, arch the back, look up.
- Hold for 30 seconds, then reverse into a C curve, looking downwards.
- Hold the C curve for 15 seconds, then return to extension.
- Groin and Hamstring Stretch
- Sit torso 90° to your legs, both legs straight out in front.
- Take the legs out to a V shape.
- Lean palms onto the floor, glide out between the legs, keeping the body hinged at the waist.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from cycling and promote better muscle function and flexibility.
