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 directly under shoulders
- Ears over shoulders
- Keep nose straight ahead
- Tilt right ear to right shoulder
- Do not let nose point down
- Aim for 45-degree tilt
- Repeat on the other side
2. Front of Chest Stretch
- Right arm perpendicular to the ground
- Hook hand onto a wall for support
- Extend fingers backward to open forearm and hand fascia
- Feet planted square on the ground
- Rotate body away from the side being stretched
- Turn neck and torso away from the wall
- Repeat on the other side
3. Hip Flexor Stretch
- Right hand on a chair for support
- Pull left leg back
- Aim for left thigh to be parallel to the ground
- Hinge at the waist and move forward
- Body should form a “T” shape
- Right leg on the ground, torso, and left thigh forming the top of the “T”
4. Side of Leg Stretch (Ilotibial Band)
- Stand facing away from a wall
- Left hand on the wall for support
- Left foot planted on the ground
- Right foot crosses in front of the left leg
- Right hand on right hip, pushing hip toward the wall
- Stabilize using the wall
- Breathe deeply for 30 to 60 seconds
- Repeat on the other side
5. Hamstring and Back Stretch
- Feet shoulder-width apart
- Hinge at the waist
- Bend over and touch toes
- Let head and neck relax and hang
- Hold for 30 to 60 seconds
- Stretch targets calves, hamstrings, buttocks, and lower back
6. Wrist Extensor and Flexor Stretch
- Hold arm straight with elbow locked
- Push wrist down with the other hand
- Pull forehand toward the body, keeping fingers straight
- Hold until the stretch sensation or burn goes away
- To stretch flexors, keep arm straight, pull fingers up
- Push palm forward and pull fingers back toward the shoulder
- Hold for 30 seconds or until the stretch sensation or burn goes away
By following these stretches and the Super 6 rules, you can alleviate pain and tension from playing Tennis, Squash or Pickleball as well as promote better muscle function and flexibility.
