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.
- Front of Chest Stretch:
- Position: Right arm perpendicular and parallel to the ground, hand hooked onto a wall.
- Action: Extend fingers backward to stretch the forearm and hand fascia.
- Movement: Rotate body away from the side being stretched, including the neck.
- Repeat: Perform on both sides.
- Torso Stretch:
- Position: Hips under shoulders, ears over shoulders.
- Action: Twist spine and neck, holding hips steady.
- Variation: For more stretch, turn pelvis further to one side.
- Repeat: Perform on both sides.
- Quadriceps Stretch:
- Position: Stand holding a wall with one hand.
- Action: Pull the left heel up to the buttock, grabbing the ankle with the left hand.
- Movement: Ensure a gentle stretch without necessarily touching the heel to the buttock.
- Repeat: Perform on both sides.
- Hip Flexor Stretch:
- Position: Right hand on a chair for support.
- Action: Pull left leg back, aiming for parallel thigh to the ground.
- Movement: Hinge at the waist, forming a ‘T’ shape with the body.
- Repeat: Perform on both sides.
- Calf Stretch:
- Position: Lean onto a wall, left leg forward.
- Action: Left knee bent, right heel placed back, keeping it on the ground.
- Movement: Lock the right knee in extension, maintaining forward-pointing right foot.
- Repeat: Perform on both sides.
- Hamstring Stretch:
- Position: Right foot up on a chair, heel placed.
- Action: Keep the leg straight, hinge at the waist, lean forward.
- Movement: Avoid rounding shoulders and neck, focus on stretching the back of the knee.
- Repeat: Perform on both sides.
- Upper Back Stretch:
- Position: Standing straight, head aligned.
- Action: Reach out front, left hand on the back of the right hand.
- Movement: Push away, keeping the upper body straight.
- Duration: Hold for 5-10 seconds, repeat 5-10 times.
- Groin and Adductor Stretch:
- Position: Sit with legs in a V shape.
- Action: Lean forward with palms on the floor, hinge at the waist.
- Movement: Avoid rounding the body, focus on stretching inner thighs.
- Repeat: Perform on both sides.
- Knee Rotation Stretch:
- Position: Stand or lie down, hold a chair for balance.
- Action: Lift the right knee to 90°, grab with the left hand, pull to the side.
- Movement: Keep upper body straight, ears over shoulders.
- Repeat: Perform on both sides.
- Shin Stretch:
- Position: Stand with a chair or couch behind you.
- Action: Balance on one leg, bend the other knee, place the top of the foot on the chair.
- Movement: Bend the supporting leg slightly to increase stretch on shin muscles.
- Repeat: Perform on both sides.
- Hip and Spinal Stretch:
- Position: Sit with legs out front, left leg bent over the right knee.
- Action: Turn upper body to the left, right elbow on the outside of the left knee.
- Movement: Ensure face, neck, and upper back are twisted to the left.
- Repeat: Perform on both sides, holding for a longer duration if needed.
By following these stretches and the Super 6 rules, you can alleviate pain and tension that comes from walking or running and promote better muscle function and flexibility.
