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 Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, and hips under shoulders.
- Tilt right ear to right shoulder, keeping nose straight ahead (no tilting downwards).
- Hold for at least 30 seconds. Repeat on the other side.
Back Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Rotate face to the right, keeping jaw parallel to the ground.
- Hold for comfort, avoiding sharp pain or dizziness. Repeat on the other side.
Side Stretch with Neck Rotation:
- Ear to shoulder without tilting the nose down.
- Rotate nose up to the left.
- For extra stretch, hold arms behind the back.
Front of Chest Stretch:
- Stand with right arm perpendicular to the ground, hook hand onto a wall for support.
- Rotate body away from the stretched side.
- Repeat on the other side.
Upper Back Stretch:
- Reach around and put the left hand on the back of the right hand.
- Push away while keeping the back straight.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders.
- Right arm reaches up, bend at 90° over the head.
- Left arm grabs right elbow and pulls to the left side.
- Repeat on both sides.
Rotator Cuff Stretch:
- Start with arms parallel to the ground, elbows bent at 90°.
- Rotate forward while keeping arms parallel.
- Repeat for 30 seconds, then repeat.
Anterior Shoulder Reach Stretch:
- Walk fingers up the wall, avoiding sharp pain.
- Hold the stretch and gradually increase depth.
Full Body Stretch:
- Stand with feet shoulder-width apart, pelvis square, shoulders over pelvis, ears over shoulders.
- Arms straight up to the sides of ears.
- Hold the stretch, breathe deeply.
- Optionally, go up on tiptoes for more stretch.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from suffering with Frozen Shoulder and promote better muscle function and flexibility.
