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.
- Backup Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, and slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, keeping the jaw parallel to the ground.
- Avoid sharp pain and dizziness.
- Front of Chest Stretch:
- Extend right arm perpendicular to the ground and hook hand onto a wall.
- Extend fingers backward to stretch forearm, hand, and chest.
- Rotate body away from the stretching side.
- Perform on both sides for balance.
- Rotator Cuff and Posterior Shoulder Stretch:
- Extend right arm across the body parallel to the ground.
- Use left hand to pull the elbow close to the body.
- Rotate torso, face, and neck towards the direction of fingers.
- Repeat on the other side.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with the right hand.
- Pull left heel to the buttock, grabbing the ankle with the left hand.
- Hold foot and heel close to the buttock, following the super six rules of stretch.
- Perform on both sides.
- Side of Leg (Iliotibial Band) Stretch:
- Stand facing away from a wall, left hand on the wall for support.
- Left foot planted, right foot crosses in front of left leg.
- Push right hip towards the wall with the right hand.
- Breathe deeply for 30 to 60 seconds to relax the tissue.
- Perform on both sides.
- Upper Back Stretch:
- Reach around front, left hand on the back of the right hand, and push away.
- Keep head straight, ears over shoulders.
- Hold for 5 to 10 seconds, repeating 5 to 10 times.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Right arm reaches up, bends 90 degrees over the back of the head.
- Use the left arm to pull the right elbow to the side, stretching the tricep.
- Lean to the left to stretch the latissimus and tricep.
- Perform on both sides.
- Front of Shoulders Stretch:
- Grab hands behind, lift hands away from the body, and reach back and up.
- Hold for 20 to 30 seconds, opening the chest and shoulder girdle.
- Keep
By following these stretches and the Super 6 rules, you can alleviate pain and tension from playing Golf and promote better muscle function and flexibility.
