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.
- Plank:
- Start on your elbows or hands, depending on your comfort level and wrist health.
- Keep your body straight, aligned with your spine, and on your toes.
- Hold for 30 seconds at a time, ensuring the neck remains in line with the spine.
- Tabletop:
- Position yourself on your hands and knees with a flat back and straight neck.
- Raise the right arm parallel to the ground, hold for 5-10 seconds, then alternate to the left arm.
- Maintain stability to strengthen the long muscles of the back and shoulder muscles.
- Perform 5-10 repetitions on each side.
- Sun Salutation:
- Lie on your tummy and prop yourself up on your elbows.
- Arc your back to extend it, and as you improve, you can go up on your hands to arc more.
- Lean your neck backward to open up the front of the neck.
- This helps counteract the forward-leaning posture caused by frequent technology use.
- Child Pose:
- Squat down and lean your hands forward, stretching your torso out with your knees apart.
- The lower you go, the more the fascia and connective tissue in the lower back will stretch.
- Deep breathing enhances the stretch, filling your torso with air to further stretch the fascia and connective tissue in the lower back.
By following these stretches and the Super 6 rules, you can alleviate pain and tension throughout your day and promote better muscle function and flexibility.
