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 of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square to the ground, hips under shoulders.
- Keep ears over shoulders and nose straight ahead.
- Tilt your right ear to your right shoulder without letting your nose point down.
- Aim for a 45-degree tilt.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt optional.
- Shoulders over hips, ears over shoulders.
- Rotate your face to the right, keeping the jaw parallel to the ground.
- If there’s sharp pain or dizziness, back off a little.
- Move into a side stretch by tilting ear to shoulder, keeping the nose straight ahead.
- Rotate the nose up to the left to stretch the front left side of the neck.
- For more stretch, hold your arms behind you.
- Repeat on the other side.
- Front of Chest Stretch:
- Right arm perpendicular and parallel to the ground, hand hooked onto a wall for support.
- Extend fingers backward to stretch the forearm and hand.
- Feet planted square on the ground, rotate your body away from the side you’re stretching.
- Turn your face and torso to the left if your right hand is on the wall.
- Repeat on the other side.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab the elbow with your left hand, pull it close to your body.
- Turn your torso, face, and neck in the direction your fingers are pointing.
- Repeat on the other side.
- For an additional stretch, reach around with the left hand on the back of the right one, push away, but keep the back straight.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Right arm reaches up and bends to 90° over the back of the head.
- Keep the head up, do not drop it forward.
- Left arm grabs the right elbow and pulls to the left side.
- Lean more to the left to stretch the latissimus and tricep.
- Repeat on the other side.
- Wrist Extensor and Flexor Stretch:
- Hold the arm straight with the elbow locked.
- Push the wrist down and use the other hand to pull the forehand toward the body, keeping fingers straight.
- Hold until the stretch or burn goes away.
- To stretch the flexors, keep the arm straight, pull the fingers up, push the palm forward, and pull fingers back toward your shoulder.
- Hold for 30 seconds or until the burn in the flexor muscles goes away.
- Contract and open the hand repeatedly for 30 seconds.
- For a deeper stretch, use a prayer position to stretch flexor tendons, then invert hands to stretch extensor tendons.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from suffering with Golfer’s Elbow and promote better muscle function and flexibility.
