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.
- Quadricep Stretch
- Stand holding a wall with one hand (right hand).
- 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.
- Repeat on both sides.
- Mid Calf (Gastrocnemius) Stretch
- Lean onto a wall or a post.
- Place your left leg forward, left foot pointing forward, and left knee slightly bent (about 30°).
- Place your right heel back behind your body, keeping it on the ground.
- Lock your right knee out in extension.
- Ensure your right foot remains pointing forward.
- Lean forward to stretch the mid-calf and connective tissue behind the knee.
- Repeat on both sides.
- Hamstring Stretch
- Place your right foot up so the heel is on a chair.
- Keep the leg perfectly straight without bending it.
- Hinge at the waist and lean your body forward without rounding the shoulders or neck.
- Stretch the connective tissue in the back of the knee.
- Repeat on both sides.
- Adductor (Inner Thigh/Groin) and Hamstring Stretch
- Sit with your torso at 90° to your legs.
- Extend both legs straight out in front of you in a V-shape.
- Lean your palms onto the floor and glide out between the legs.
- Keep the body hinged at the waist, not rounding out.
- Stretch the inside groin (adductor muscles) and hamstrings.
By following these stretches and the Super 6 rules, you can alleviate pain and tension caused by Knee Bursitis and promote better muscle function and flexibility.
