Stretch Rutine:
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, hips under shoulders, ears over shoulders.
- Tilt right ear to right shoulder, nose straight ahead.
- Hold for 30 seconds or until the muscle relaxes.
- Repeat on the other side.
- Back of Neck Stretch
- Feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, jaw parallel to the ground.
- Tilt right ear to right shoulder, then rotate nose up to the left.
- For more stretch, hold arms behind.
- Repeat on the other side.
- Front of Chest Stretch
- Right arm perpendicular to the ground, hand hooked onto a wall.
- Extend fingers backward.
- Feet planted square, rotate body away from the stretched 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 body.
- Turn the torso, face, neck in the direction of fingers.
- Repeat on the other side.
- Torso Stretch
- Hips under shoulders, ears over shoulders.
- Hold hips, twist spine and neck to the left.
- For more stretch, turn the pelvis further to one side.
- Repeat on the other side.
- Side of Spine Stretch
- Legs wider than shoulder-width for stability.
- Left hand on left side of the hip, right arm straight up.
- Lean to the left side, right arm pointing left.
- Repeat on the other side.
- Front of Leg (Quadriceps) Stretch
- Stand holding a wall with your right hand.
- Pull left heel to buttock, grab ankle with left hand.
- Hold the heel as close to the buttock as possible.
- Repeat on the other side.
- Hip Flexor Stretch
- Right hand on a chair for support.
- Pull left leg back, thigh parallel to the ground.
- Hinge at the waist, move forward.
- Repeat on the other side.
- Calf Stretch
- Lean onto a wall, left leg forward, left knee bent.
- Right heel back, right knee locked.
- Hands on wall, lean forward, right foot pointing forward.
- Hold for 30 seconds.
- Hamstring and Back Combination Stretch
- Feet shoulder-width apart.
- Hinge at the waist, reach down, touch toes.
- Let head hang, relax body.
- Hold for 30-60 seconds.
By following these stretches daily and the Super 6 rules, you can help improve mobility, reduce pain, and enhance overall well-being.
