Introduction
Hi, I’m Dr. Chris Oswald. I’m a practicing chiropractor and the founder of Muscle Care. I see 55,000 patient visits a year in my practice. We understand pain. If you are like me and know anyone that loves to cycle, give them this mini-stretching routine, especially the stretching of the hip flexors. It’s going to dramatically improve their power, performance, and reduce fatigue in their back, helping them have a great day. These stretches will help a great deal, I promise.
Stretch Routine
- Back Neck Stretch
- Stand feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Shoulders over the hips, ears over the shoulders.
- Rotate your face to the right, keeping the jaw parallel to the ground.
- Go to comfort; if there’s any sharp pain or dizziness, back off.
- Perform a side stretch: ear to shoulder, nose straight ahead, then rotate the nose up to the left.
- For more stretch, hold your arms behind you.
- Repeat on the other side.
- Front of Chest Stretch
- Right arm perpendicular, parallel to the ground; hook hand onto a wall for support.
- Extend fingers backward to open up the fascia of the forearm and hand.
- Feet planted square on the ground, rotate your body away from the side you’re stretching, including your neck.
- Repeat on the other side.
- Front of Leg (Quadriceps) Stretch
- Stand holding a wall with one hand (right hand).
- Pull your left heel up to your buttock, grab the front of the ankle with your left hand.
- Hold the foot and heel as close to your buttock as possible.
- Repeat on the other side.
- Hip Flexor Stretch
- Transition from the quadriceps stretch.
- Put your right hand on a chair for support.
- Pull your left leg back, trying to get the left thigh closer to parallel to the ground.
- Hinge at your waist and move forward to create a “T” shape with your body.
- Repeat on the other side.
- Buttock and Lower Back Stretch
- Lie flat on the ground, head down, left leg flat.
- Lift the right knee up, reach behind the hamstring, pull the knee back.
- Avoid squeezing the knee; hold behind the hamstring.
- Pull the knee to the chest on that side.
- Front of Shoulder Stretch
- Arm straight out, rotate your body away from that side, including your neck.
- Extend fingers backward to stretch the connective tissue down the arm.
- For a deeper stretch, use a bar behind your back and squat down.
- Bend the knees, keep the body straight, and arms back.
- Rotator Cuff Stretch
- Arms parallel to the ground, elbows bent to 90°.
- Rotate hands back, then forward, keeping the arms parallel to the ground.
- Hold for 30 seconds, then repeat.
- Wrist Extensor and Flexor Stretch
- Hold the arm straight, elbow locked.
- Push the wrist down, use the other hand to pull the forehand toward the body.
- For the flexors, keep the arm straight, pull the fingers up, push the palm forward.
- Hold each position for 30 seconds.
- Back Extension and Flexion (Tabletop Position)
- Start in a tabletop position (spine and neck straight).
- Let the tummy drop forward, arch the back, look up.
- Hold for 30 seconds, then reverse into a C curve, looking downwards.
- Hold the C curve for 15 seconds, then return to extension.
- Groin and Hamstring Stretch
- Sit torso 90° to your legs, both legs straight out in front.
- Take the legs out to a V shape.
- Lean palms onto the floor, glide out between the legs, keeping the body hinged at the waist.
Conclusion
If you follow these stretches, you’ll feel much better. Continue your pain-free journey by accessing the full stretching series. Share the relief of pain and stress with friends and family. Try Muscle Care, a new, all-natural, evidence-based pain, spasm, and inflammation reliever. It’s easy to use and simple to put on. Have a great day!
