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:
- Stand with feet shoulder-width apart.
- Pelvis square to the ground.
- Tilt right ear to right shoulder, keeping nose straight ahead.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Rotate face to the right, keeping jaw parallel to the ground.
- Tilt head back gently.
- Repeat on the other side.
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with the right hand.
- Pull left heel to buttock, holding the ankle with the left hand.
- Ensure foot and heel are close to the buttock.
- Repeat on the other side.
- Hip Flexor Stretch:
- Stand with right hand on a chair for support.
- Pull left leg back, aiming for parallel to the ground.
- Hinge at the waist and move forward.
- Repeat on the other side.
- Figure Four (Lower Buttock) Stretch:
- Lie on your back with knees bent and feet flat on the floor.
- Place left ankle over the right knee.
- Reach hands through legs, pulling right knee towards you.
- Repeat on the other side.
- Tricep Stretch:
- Stand with feet shoulder-width apart.
- Reach right arm up, bending it at the elbow.
- Use left hand to pull right elbow to the left.
- Repeat on the other side.
- Front of Shoulders Stretch:
- Clasp hands behind you, lifting them away from the body.
- Reach back and up, holding for 20-30 seconds.
- Keep head upright.
- Lower Chest Stretch:
- Extend right arm 45° above horizontal, palm against a wall.
- Turn body away from the stretched side.
- Repeat on the other side.
- Jaw Stretch:
- Sit or stand with ears over shoulders.
- Open mouth wide without pain and hold for 30 seconds.
- Rotator Cuff Stretch:
- Arms parallel to the ground, elbows bent at 90°.
- Rotate arms forward and hold for 30 seconds.
- Wrist Extension and Flexor Stretch:
- Extend arm straight with elbow locked.
- Push wrist down, using the other hand to pull the forehand towards the body.
- For flexors, pull fingers up, pushing the palm forward.
- Hold each stretch for 30 seconds.
- Hamstring and Adductor Stretch:
- Sit with legs in a V shape.
- Lean forward, hinging at the waist, and reach palms to the floor.
- Standing Shin Stretch:
- Stand holding a wall with a chair behind.
- Bend one knee to 90°, placing toes on the chair.
- Bend supporting leg to increase stretch.
- Supine Groin Stretch:
- Lie on your back with arms straight and palms on the floor.
- Bend knees to 90°, feet flat on the floor.
- Let knees fall out, bringing soles of feet together.
These stretches are designed to prepare your body for swimming and aid in post-swimming recovery, ensuring a balanced and effective workout routine.
