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 Stretch:
- Ear to shoulder
- Keep the nose straight ahead
- Rotate the nose up to the left
- Hold arms behind for more stretch
- Front of Chest Stretch:
- Right arm parallel to the ground, hand hooked onto a wall
- Extend fingers backward
- Feet planted square, rotate body away from the side being stretched
- Do the same on the other side
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body
- Grab the elbow with the left hand and pull it close
- Turn the torso, face, and neck in the direction your fingers are pointing
- Do the same on the other side
- Front of Leg (Quadriceps) Stretch:
- Stand holding a wall with the right hand
- Pull the left heel to the buttock, grab the ankle
- Hold foot and heel close to the buttock
- Do both sides
- Hip Flexor Stretch:
- Right hand on a chair for support
- Pull the left leg back to get the thigh parallel to the ground
- Hinge at the waist and move forward to form a T-shape
- Hamstring Stretch:
- Put the right foot on a chair, keep the leg straight
- Hinge at the waist, lean forward without rounding shoulders or neck
- Stretch the back of the knee and hamstring
- Hamstring and Back Combination Stretch:
- Bend over and touch the toes, feet shoulder-width apart
- Hinge at the waist, drop and relax the body
- Reach arms down, let the head hang
- Hold for 30-60 seconds, then push away with hands
- Wrist Extensor and Flexor Stretch:
- Hold the arm straight, elbow locked
- Push the wrist down, pull forehand toward the body
- Stretch the flexors by pulling fingers up, pushing the palm forward
- Back Extension and Flexion (Cat-Cow Stretch):
- Start at a tabletop position
- Let the tummy drop, arc the back, look up
- Hold for 30 seconds, then reverse into a C-curve
- Inside Groin and Adductor Stretch:
- Sit with legs in a V-shape, palms on the floor
- Glide forward between the legs, hinge at the waist
- Can also be done standing, holding a chair
- Standing Shin Stretch:
- Stand holding a wall, chair or couch behind
- Bend one knee to 90 degrees, open the ankle
- Top of the foot on a couch or chair, bend supporting leg
- Supine Groin Stretch:
- Lie flat on your back, arms straight
- Bend knees to 90 degrees, feet flat on the floor
- Let knees fall out, bottoms of the feet touch together
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front
- Bend the left leg, lift the left foot over the right knee
- Turn upper body to the left, hook right elbow on the outside of the left knee
- Deep breathing, hold the stretch longer
This routine can help maximize enjoyment and performance on the ice, relieving aches and pains in the back, hips, and legs.
