Stretch Routine:
- Side of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square.
- Tilt your right ear to your right shoulder, keeping your nose straight ahead.
- Hold for 30 seconds, then switch sides.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Rotate your face to the right, jaw parallel to the ground.
- Hold for 30 seconds, then switch sides.
- Front of Chest Stretch:
- Place right arm perpendicular to the ground and hook hand onto a wall.
- Extend fingers backward to stretch the forearm and hand.
- Rotate your body away from the side you’re stretching.
- Hold for 30 seconds, then switch sides.
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body, parallel to the ground.
- Grab the elbow with your left hand and pull it close to your body.
- Turn your torso, face, and neck in the direction your fingers are pointing.
- Hold for 30 seconds, then switch sides.
- Torso Stretch:
- Hips under shoulders, ears over shoulders.
- Twist the spine and neck in rotation to the left without moving your hips.
- Hold for 30 seconds, then turn pelvis further to the one side for more stretch.
- Do both sides equally.
- Side of Spine Stretch:
- Legs wider than shoulder-width for stability.
- Left hand on the left side of the leg, right arm straight up in the air.
- Lean to the left side, pointing right arm to the left.
- Hold for 30 seconds, then switch sides.
- Quadricep Stretch:
- Stand holding a wall with the right hand.
- Pull left heel up to your buttock and grab the ankle with your left hand.
- Hold for 30 seconds, then switch sides.
- Hip Flexor Stretch:
- From the quadricep stretch, pull left leg back, thigh parallel to the ground.
- Hinge at the waist and move forward.
- Hold for 30 seconds, then switch sides.
- Jaw Stretch:
- Sit or stand tall, ears over shoulders.
- Open mouth wide without pain and hold for 30 seconds.
- Slowly protrude the lower jaw out for another 30 seconds.
- Wrist Extensor and Flexor Stretch:
- Hold arms straight, elbow locked.
- Push the wrist down and use the other hand to pull the forehand toward the body.
- Hold until the stretch goes away.
- For flexors, pull fingers up, push the palm forward, and pull fingers back.
- Hold for 30 seconds.
- Back Extension and Flexion:
- In tabletop position, let tummy drop forward, arc the back, look up.
- Hold for 30 seconds.
- Reverse to a C curve looking down, hold for 15 seconds.
- Return to extension.
- Standing Shin Stretch:
- Stand holding a wall, leg straight.
- Bend other knee to 90°, open the ankle, toes on a couch or chair.
- Bend the supporting leg to lower yourself and increase the stretch.
- Hold for 30 seconds, then switch sides.
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front.
- Bend left leg, lift left foot over right knee.
- Turn upper body to the left, hook right elbow on the outside of the left knee.
- Hold for 30 seconds, then switch sides.
- Hamstring Stretch:
- Stand with legs shoulder-width apart.
- Bend at the waist, use a chair for support.
- Get closer to the chair, hold for 30 seconds.
- Full Body Stretch:
- Stand with feet shoulder-width apart, pelvis square.
- Arms up straight in the air, sides of ears.
- Reach up, go on tippy toes for more stretch.
- Hold for 30 seconds.
By following these stretches and the Super 6 rules, you can alleviate pain and tension from a motor vehicle accident and promote better muscle function and flexibility.
