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.
- Super Six Rules to Stretch:
- Warm up
- Be gentle
- No sharp pain
- Breathe
- Always do both sides
- Don’t bounce and always hold for at least 30 seconds or until you feel the muscle relax
- Side of Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square to the ground, hips right under shoulders.
- Ears over shoulders.
- Keep nose straight ahead.
- Tilt right ear to right shoulder, do not let nose point down.
- Aim for a 45° tilt.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square with a slight pelvic tilt.
- Shoulders over hips, ears over shoulders.
- Rotate face to the right, keeping jaw parallel to the ground.
- If there’s sharp pain or dizziness, back off slightly.
- Tilt ear to shoulder, nose straight ahead.
- Rotate nose up to the left to stretch the front of the left side of the neck.
- For more stretch, hold arms behind you.
- Repeat on the other side.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab the elbow with the left hand and pull it close to the body.
- Feel the stretch in the back of the shoulder.
- Turn torso, face, neck in the direction of the fingers.
- Repeat on the other side.
- For an additional stretch, put left hand on the back of the right one and push away from you.
- Keep head straight, ears over shoulders.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
- Jaw and Temporalis Muscle Stretch:
- Sit or stand neutrally, ears over shoulders.
- Open mouth as wide as possible without pain.
- Hold for 30 seconds to reduce tension.
- To counteract phone usage tension:
- Sit or stand tall, ears over shoulders.
- Open mouth and gently protrude the lower jaw out.
- Hold for 30 seconds.
- Repeat as needed.
Dr. Chris Oswald emphasizes following the “Super Six Rules” and performing these stretches gently and consistently to alleviate migraine and headache pain.
