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.
- Standing Knee Pull Stretch:
- Stand and hold onto a chair for balance.
- Lift your right knee to a 90° angle so that your thigh is parallel to the ground.
- Use your left hand to grab your right knee and pull it sideways.
- Keep your upper body straight with ears over shoulders and shoulders over hips.
- Avoid twisting your upper body.
- Lying Knee Pull Stretch:
- Lie flat on the ground with your head down.
- Keep your left leg flat on the ground.
- Lift your right knee up.
- Reach behind your right hamstring (close to the knee) and pull your knee towards your chest.
- Avoid grabbing the top of the knee to prevent knee issues.
- Figure Four or Lower Buttock Stretch:
- Lie flat on your back with your knees bent at approximately 90° and feet flat on the floor.
- Keep your right foot flat on the floor.
- Lift your left knee and place the outside of your left ankle on top of your right knee, creating a figure four shape.
- Reach your hands through the space between your legs.
- Place your right hand on the outside of your right leg.
- Keep your head down and pull your right knee up, which will exert a force on the left hip and piriformis muscle.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from Piriformis Syndrome and promote better muscle function and flexibility.
