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. Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Rotate face to the right, keeping jaw parallel to the ground.
- If dizzy or experiencing sharp pain, reduce the stretch intensity.
- For deeper stretch, hold arms behind you to stretch the connective tissue of the neck and anterior chest wall.
- Repeat on the other side.
2. Front of Chest Stretch:
- Right arm perpendicular and parallel to the ground, hand hooked onto a wall.
- Extend fingers backward to stretch the forearm and hand.
- Feet planted square on the ground, rotate body away from the side being stretched (including neck).
- Repeat on the other side.
3. Front of Leg (Quadricep) Stretch:
- Stand holding a wall with one hand (right hand).
- Pull left heel up to buttock, holding the front of the ankle with the left hand.
- Aim to get the heel as close to the buttock as possible.
- Repeat on the other side.
4. Hip Flexor Stretch:
- From the quadricep stretch, put the right hand on a chair for support.
- Pull left leg back, aiming to get the left thigh parallel to the ground as you hinge at the waist.
- Your body should form a “T” shape.
- Reach out front, put the left hand on the back of the right hand, and push away.
- Keep head straight, ears over shoulders.
- Repeat 5-10 times.
5. Tricep Stretch:
- Stand with feet shoulder-width apart.
- Reach up with the right arm, bend it 90° over the back of the head.
- Keep head up, do not drop forward.
- Grab the right elbow with the left hand and pull to the left side.
- Lean more to the left for additional latissimus and tricep stretch.
- Repeat on the other side.
6. Lower Chest Stretch:
- Right arm reaches up 45° above horizontal, hand held onto a wall or post.
- Extend the wrist or fingers backward.
- Turn body away from the stretching side (including head and neck).
- Repeat on the other side.
7. Buttock and Lower Back Stretch:
- Lie flat on the ground, head down.
- Left leg flat on the ground, right knee lifted.
- Reach behind the hamstring (closer to the knee) and pull the knee to the chest.
- Avoid squeezing the knee directly.
8. Wrist Extensor and Flexor Stretch:
- Hold arm straight with elbow locked.
- Push wrist down, use the other hand to pull the forehand toward the body.
- Keep fingers straight, hold until the stretch sensation subsides.
- For flexor stretch, keep arm straight, pull fingers up, push the palm forward, and pull fingers back toward the shoulder.
- Hold for 30 seconds or until the burning sensation subsides.
9. Back Extension and Flexion:
- Get into a tabletop position (spine and neck straight).
- Let tummy drop forward to the ground, arch the back, look up.
- Hold for 30 seconds.
- Reverse into a C-curve, looking downwards.
- Hold for 15 seconds.
- Alternate between extension and flexion.
10. Groin and Hamstring Stretch:
- Sit with torso at 90° to legs, legs straight out in front.
- Spread legs into a V-shape.
- Lean palms onto the floor, glide out between the legs.
- Keep body hinged at the waist, avoid rounding out.
11. Full Body Stretch:
- Stand with feet shoulder-width apart.
- Arms straight up in the air, sides of ears.
- Avoid leaning forward or backward.
- Reach up, deep breathe.
- For more stretch, rise onto tippy toes, reaching for the sky.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from playing Volleyball and Basketballand promote better muscle function and flexibility.
