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.
- Tilt your right ear to your right shoulder, keeping your nose straight ahead.
- Hold for 30 seconds, then switch sides.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Rotate your face to the right, jaw parallel to the ground.
- Hold for 30 seconds, then switch sides.
- Front of Chest Stretch:
- Place right arm perpendicular to the ground and hook hand onto a wall.
- Extend fingers backward to stretch the forearm and hand.
- Rotate your body away from the side you’re stretching.
- Hold for 30 seconds, then switch sides.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab the elbow with your left hand and pull it close to your body.
- Turn your torso, face, and neck in the direction your fingers are pointing.
- Hold for 30 seconds, then switch sides.
- Torso Stretch:
- Hips under shoulders, ears over shoulders.
- Twist the spine and neck in rotation to the left without moving your hips.
- Hold for 30 seconds, then turn pelvis further to the one side for more stretch.
- Do both sides equally.
- Side of Spine Stretch:
- Legs wider than shoulder-width for stability.
- Left hand on the left side of the leg, right arm straight up in the air.
- Lean to the left side, pointing right arm to the left.
- Hold for 30 seconds, then switch sides.
- Quadricep Stretch:
- Stand holding a wall with the right hand.
- Pull left heel up to your buttock and grab the ankle with your left hand.
- Hold for 30 seconds, then switch sides.
- Hip Flexor Stretch:
- From the quadricep stretch, pull left leg back, thigh parallel to the ground.
- Hinge at the waist and move forward.
- Hold for 30 seconds, then switch sides.
- Jaw Stretch:
- Sit or stand tall, ears over shoulders.
- Open mouth wide without pain and hold for 30 seconds.
- Slowly protrude the lower jaw out for another 30 seconds.
- Wrist Extensor and Flexor Stretch:
- Hold arms straight, elbow locked.
- Push the wrist down and use the other hand to pull the forehand toward the body.
- Hold until the stretch goes away.
- For flexors, pull fingers up, push the palm forward, and pull fingers back.
- Hold for 30 seconds.
- Back Extension and Flexion:
- In tabletop position, let tummy drop forward, arc the back, look up.
- Hold for 30 seconds.
- Reverse to a C curve looking down, hold for 15 seconds.
- Return to extension.
- Standing Shin Stretch:
- Stand holding a wall, leg straight.
- Bend other knee to 90°, open the ankle, toes on a couch or chair.
- Bend the supporting leg to lower yourself and increase the stretch.
- Hold for 30 seconds, then switch sides.
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front.
- Bend left leg, lift left foot over right knee.
- Turn upper body to the left, hook right elbow on the outside of the left knee.
- Hold for 30 seconds, then switch sides.
- Hamstring Stretch:
- Stand with legs shoulder-width apart.
- Bend at the waist, use a chair for support.
- Get closer to the chair, hold for 30 seconds.
- Full Body Stretch:
- Stand with feet shoulder-width apart, pelvis square.
- Arms up straight in the air, sides of ears.
- Reach up, go on tippy toes for more stretch.
- Hold for 30 seconds.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from a motor vehicle accident and promote better muscle function and flexibility.
