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.
- Torso Stretch
- Stand with hips under shoulders, ears over shoulders.
- Hold your hips and twist the spine and neck all the way up to the top in rotation to the left.
- Do not move your hips.
- Hold for 30 seconds.
- For more stretch, turn your pelvis further to one side.
- Repeat on both sides.
- Side of Spine Stretch
- Open your legs wider than shoulder width for stability.
- Place your left hand on the left side of your lateral left leg or hip.
- Raise your right arm straight up in the air.
- Lean to the left side so your right arm points to the left and remains straight.
- Repeat on both sides.
- Front of Leg (Quadricep) Stretch
- Stand holding a wall with your right hand.
- Pull your left heel up to your buttock and grab the front of the ankle with your left hand.
- Hold your foot and heel as close to your buttock as possible.
- Repeat on both sides.
- Hip Flexor Stretch
- From the quadricep stretch position, keep your right hand on a chair for support.
- Pull your left leg back so the left thigh is closer to parallel to the ground.
- Hinge at your waist and move forward, creating a “T” shape with your body.
- Right leg is on the ground (bottom of the “T”), and your torso and left thigh create the top of the “T”).
- Repeat on both sides.
- Hamstring Stretch
- Place your right foot up on a chair with the leg perfectly straight.
- Do not bend the leg; keep it straight to stretch the connective tissue in the back of the knee.
- Hinge at the waist and lean your body forward without rounding the shoulders or neck.
- Put more stress on the hamstring to stretch.
- Repeat on both sides.
- Figure Four (Lower Buttock) Stretch
- Lie flat on your back with knees bent at 90°, feet flat on the floor.
- Keep the right foot flat and lift the left knee up.
- Move the back of the left ankle over the top of the right knee to create a figure four.
- Reach your hands through the space between the legs and pull the right knee up.
- Hold behind the hamstring closer to the knee, not on top of the knee.
- Repeat on both sides.
- Pelvic Tilt
- Lie flat on your back, bend the knees, and keep feet flat on the floor.
- Arms down by your sides, palms on the ground.
- Lift the pelvis off the ground to create a straight line between knees, thighs, and body.
- Hold for 5-10 seconds (up to 20-30 seconds as you improve).
- Relax and flatten down.
- V-Sit Stretch
- Sit with your torso at 90° to your legs, both legs straight out in front.
- Spread legs out to a “V” shape.
- Lean your palms onto the floor and glide out between the legs, hinging at the waist.
- Stretch the inside groin muscles and hamstrings.
- Full Body Stretch
- Stand with feet shoulder-width apart, pelvis square.
- Shoulders over pelvis, ears over shoulders.
- Raise arms straight up to the sides of your ears.
- Reach up, deep breathe, and if desired, go up on tippy toes to reach the sky.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from Sciatica and promote better muscle function and flexibility.
