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.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with one hand (right hand for balance).
- Pull your left heel up to your buttock.
- Grab the front of the left ankle with your left hand.
- Hold the foot and heel as close to your left buttock as possible.
- Follow the super six rules of stretch.
- Hip Flexor Stretch:
- Transition from the quadricep stretch.
- Place your right hand on a chair for support.
- Pull your left leg back, aiming to get the left thigh parallel to the ground.
- Hinge at your waist and move forward.
- Aim for a “T” shape with your body: right leg as the base, torso, and left thigh as the top.
- Adductor (Groin) and Hamstring Stretch:
- Sit with legs straight out in front, forming a V-shape.
- Lean forward with palms on the floor, gliding out between the legs.
- Keep the body hinged at the waist.
- Supine Groin Stretch:
- Lie flat on your back with arms straight, palms on the floor.
- Bend knees at 90°, feet flat on the floor.
- Touch knees together, then let them fall outwards.
- Allow ankles to roll so the bottoms of the feet touch together.
- Kneeling Lunge Alternative (Using a Chair):
- Use a stable chair in front of you.
- Lift one leg up onto the chair, keeping the knee at 90°.
- Hold the chair and extend the leg on the ground back as far as possible.
- Push forward slightly to stretch the hip flexors and psoas muscle.
- Supine Groin Stretch with Straight Legs:
- Lie on your back, optionally using a wall.
- Legs straight up to 90°, then let them fall out.
- Use the weight of the legs to stretch the groin muscles.
- Prone Groin Stretch:
- Start in a tabletop position facing down.
- Let knees go wider apart using body weight to press down.
- Drop your head onto your elbows for a deeper stretch.
Additional Tips:
- Especially beneficial for athletes and those with knee issues.
- Helps with walking, low back mechanics, and pain relief.
- Suitable for those who skate or play hockey.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from groin strain and promote better muscle function and flexibility.
