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 Stretch
- Ear to shoulder.
- Nose straight ahead.
- Rotate nose up to the left.
- Option: Hold arms behind for more stretch.
- Repeat on the other side.
- Front of Chest Stretch
- Right arm parallel to the ground, hook hand onto a wall.
- Extend fingers backward.
- Feet planted square, rotate body away from stretching side.
- 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, pull close to the body.
- Turn torso, face, and neck in the direction fingers are pointing.
- Repeat on the other side.
- Quadriceps Stretch
- Stand, hold a wall with the right hand.
- Pull left heel to buttock, grab the ankle with the left hand.
- Hold the foot and heel close to the buttock.
- Repeat on the other side.
- Hip Flexor Stretch
- Right hand on a chair for support.
- Pull left leg back, thigh parallel to the ground.
- Hinge at the waist, body in a T position.
- Repeat on the other side.
- Side of Leg (IT Band) Stretch
- Face away from a wall, left hand on the wall.
- Left foot planted, right foot crosses in front.
- Right hand on the right hip, push hip toward the wall.
- Hold for 30 to 60 seconds.
- Repeat on the other side.
- Buttock and Lower Back Stretch
- Lie flat, head down, left leg flat.
- Lift right knee, reach behind the hamstring, and pull the knee to the chest.
- Repeat on the other side.
- Front of Shoulders Stretch
- Grab hands behind, lift away from the body, reach back and up.
- Hold for 20 to 30 seconds.
- Keep ears over shoulders.
- Lower Chest Stretch
- Right arm at 45° above horizontal, palm on a wall.
- Extend wrist and fingers backward.
- Turn body away, including head and neck.
- Repeat on the other side.
- Wrist Extensor and Flexor Stretch
- Arm straight, elbow locked, push wrist down.
- Use other hand to pull the forehand toward the body, fingers straight.
- Hold until the burn goes away.
- Stretch flexors by pulling fingers up, push the palm forward.
- Hold for 30 seconds or until the burn goes away.
- Upper Back Stretch
- Reach round out front, left hand on the back of the right one.
- Push away, stay straight, open upper back muscles.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
- Hip and Spinal Stretch
- Sit on the ground, legs out front.
- Bend left leg, lift left foot over the right knee, foot flat.
- Turn upper body to the left, hook right elbow on the outside of the left knee.
- Deep breathing, hold longer if needed.
- Repeat on the other side.
- Anterior Shoulder Reach Stretch
- Walk fingers up the wall, get comfortable without sharp pain.
- Breathe gently, go further into the stretch slowly.
- Repeat for the other shoulder.
- Inside Groin and Hamstrings Stretch
- Sit with torso 90° to legs, legs straight out in a V shape.
- Lean palms on the floor, glide out between legs.
- Keep body hinged at the waist, not rounding out.
- Full Body Stretch
- Stand, feet shoulder-width apart, pelvis square.
- Shoulders over pelvis, ears over shoulders, arms up straight.
- Hold, deep breathe.
- For more stretch, go up on tippy toes, reach the sky.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from Snowboarding and promote better muscle function and flexibility.
