Stretch Rutine:
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 Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square to the ground, hips right under shoulders, ears over shoulders.
- Tilt right ear to right shoulder, keeping nose straight ahead.
- Aim for a 45° tilt.
- Repeat on the other side.
- Back Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt, shoulders over hips, ears over shoulders.
- Rotate face to the right, keeping jaw parallel to the ground.
- Perform side stretch (ear to shoulder), then rotate nose up to the left.
- For more stretch, hold arms behind you.
- Repeat on the other side.
- Front Chest Stretch:
- Right arm parallel to the ground, hook hand onto a wall.
- Extend fingers backward to stretch forearm and hand.
- Rotate body and neck away from the side being stretched.
- Repeat on the other side.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab elbow with the left hand and pull close to the body.
- Rotate torso, neck, and face in the direction of fingers.
- Repeat on the other side.
- Reach out front, left hand on the back of the right one, push away without rounding out.
- Keep head straight, ears over shoulders.
- Repeat 5 to 10 times.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Right arm reaches up, bends 90° over the back of the head.
- Left arm grabs the right elbow and pulls to the side.
- Lean to the left for more lat and tricep stretch.
- Repeat on the other side.
- Front Shoulder Stretch:
- Grab hands behind, lift hands away from the body, reach back and up.
- Hold for 20 to 30 seconds, keeping ears over shoulders.
- Lower Chest Stretch:
- Right arm 45° above horizontal, palm on a wall or post.
- Extend wrist or fingers backward.
- Turn body, head, and neck away from the stretched side.
- Repeat on the other side.
- Upper Chest Stretch:
- Arm points down at 45° away from the body, fingers hooked on a wall or post.
- Let fingers go backward, turn face and upper body away from the stretched side.
By following these stretches and the Super 6 rules, you can alleviate pain and tension in your shoulder and Neck as well as promote better muscle function and flexibility.
