Standing Occupation Pain Relief Stretch Routine

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.

1. Side of Neck Stretch:
   • Feet shoulder-width apart.
   • Pelvis square to the ground, hips under shoulders.
   • Ears over shoulders.
   • Tilt right ear to right shoulder, keeping the nose straight ahead.
   • Do not let the nose point down.
   • Repeat on the other side.
2. Back of Neck Stretch:
   • Feet shoulder-width apart, pelvis square.
   • Shoulders over hips, ears over shoulders.
   • Rotate face to the right, jaw parallel to the ground.
   • If dizzy or sharp pain, reduce the stretch.
   • Repeat on the other side.
3. Front of Neck Stretch:
   • Perform side of neck stretch, then rotate the nose up to the left.
   • Optionally hold arms behind for more stretch of the chest wall.
   • Repeat on the other side.
4. Torso Stretch:
   • Hips under shoulders, ears over shoulders.
   • Hold hips, twist spine and neck to the left.
   • For more stretch, turn pelvis further.
   • Repeat on both sides.
5. Side of Spine Stretch:
   • Legs wider than shoulder-width for stability.
   • Left hand on the lateral left leg or hip, right arm straight up.
   • Lean to the left, pointing the right arm to the left.
   • Keep right arm straight.
   • Repeat on both sides.
6. Quadriceps (Front of Leg) Stretch:
   • Stand holding a wall with the right hand.
   • Pull left heel to buttock, grabbing the ankle with the left hand.
   • Hold the foot and heel close to the buttock.
   • Repeat on the other side.
7. Hip Flexor Stretch:
   • Use a chair for support with the right hand.
   • Pull left leg back, left thigh parallel to the ground.
   • Hinge at the waist and move forward.
   • Aim to form a ‘T’ shape with the body.
   • Repeat on the other side.
8. Tricep Stretch:
   • Feet shoulder-width apart, ears over shoulders.
   • Right arm reaches up, bends 90° over the back of the head.
   • Left arm grabs right elbow, pulling to the left.
   • Lean more to the left for additional latissimus stretch.
   • Repeat on both sides.
9. Lower Chest Stretch:
   • Right arm reaches 45° above horizontal.
   • Palm against a wall or post.
   • Extend wrist or fingers backward.
   • Turn body, head, and neck away from the side.
   • Repeat on both sides.
10. Back Extension and Flexion (Tabletop Position):
    • Start in tabletop position (hands and knees).
    • Let tummy drop, arc the back, and look up (extension).
    • Hold for 30 seconds.
    • Reverse to a ‘C’ curve, looking down (flexion).
    • Hold flexion for 15 seconds, then return to extension.
11. Half Kneeling Front of Shin Stretch:
    • Kneel with shins back, toes pointed.
    • Top of the foot on the ground.
    • Slowly lean backward to stretch shin muscles.
    • Do not sit fully back on the knees if you have knee issues.
12. Standing or Lying Down Hip Rotation:
    • Stand holding a chair.
    • Lift right knee to 90°, thigh parallel to the ground.
    • Left hand grabs right knee, pulling it to the side.
    • Keep upper body straight.
    • Repeat on both sides.
13. Supine Groin Stretch:
    • Lie flat on the back, arms straight, palms on the floor.
    • Knees bent at 90°, feet flat.
    • Touch knees together, let them fall outward.
    • Ankles roll, bottoms of feet touch together.
14. Toe Flexion and Extension:
    • Sit or stand, point toes, curl down, hold for 30 seconds.
    • Pull toes back towards you.
    • Ensure toe flexion and extension.
15. Hamstring Stretch (Using Chair):
    • Legs shoulder-width apart, slightly bent.
    • Hinge at the waist, use a chair for support.
    • Get closer to the chair as flexibility increases.
16. Full Body Stretch:

• Stand with feet shoulder-width apart, pelvis square.
• Arms up, straight to the sides of the ears.
• Deep breath, reach up.
• Go on tippy toes for more stretch.

These stretches aim to relieve pain and improve posture and mobility for those standing for long periods.