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:
- Feet shoulder-width apart, pelvis square to the ground, hips under shoulders.
- Ears over shoulders, nose straight ahead.
- Tilt right ear to right shoulder without letting the nose point down.
- Rotate the nose up to the left for additional stretch.
- Option: Hold arms behind you for more stretch of the front neck and chest.
- Repeat on the other side.
- Front of Chest Stretch:
- Right arm perpendicular to the ground, hook hand onto a wall for support.
- Extend fingers backward to stretch forearm and hand.
- Feet planted square on the ground.
- Rotate body away from the side being stretched, including neck.
- Repeat on the other side.
- Rotator Cuff and Back of Shoulder Stretch:
- Right arm across the body, keep it parallel to the ground.
- Grab elbow with the left hand and pull it close to the body.
- Turn torso, face, and neck in the direction fingers are pointing.
- Repeat on the other side.
- Side of Spine Stretch:
- Legs wider than shoulder-width for stability.
- Left hand on the left lateral leg or hip.
- Right arm straight up, lean to the left side, arm pointing to the left.
- Repeat on the other side.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with the right hand.
- Pull left heel to buttock, grab the front of the ankle with the left hand.
- Hold foot and heel as close to the left buttock as possible.
- Repeat on the other side.
- Hip Flexor Stretch:
- Right hand on a chair for support.
- Pull left leg back, thigh closer to parallel to the ground.
- Hinge at the waist and move forward, creating a “T” shape with the body.
- Repeat on the other side.
- Wrist Extensor and Flexor Stretch:
- Arm straight, elbow locked.
- Push wrist down, pull forehand toward the body, fingers straight.
- Hold until the burn/stretch goes away.
- For flexors, pull fingers up, push palm forward, pull fingers back toward shoulder.
- Hold for 30 seconds or until the burning goes away.
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front.
- Bend left leg, lift left foot over right knee, rest foot flat on the ground.
- Turn upper body to the left, hook right back of elbow on the outside of the left knee.
- Ensure face, neck, upper back are all twisted to the left.
- Use right elbow on the left leg for leverage, deep breathing.
- Hold longer if needed.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from sitting for long periods of time and promote better muscle function and flexibility.
