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Stretch to Win 2nd edition (2017)
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Great 8™ Mobility Program by Stretch to Win® - rotator cuff et al

Posted By Chris Frederick, Wednesday, August 9, 2017

In my last post, I discussed the first of the Core 4 of the upper body key muscles and their fascial connections – pectoralis minor & the Deep Front Arm Net.

Here we continue with the second key muscle & the fascial net within which it lies – the rotator cuff & the Deep Back Arm Net. One major reason why we put it after the pec minor is that it is commonly short, tight & shifts the shoulder forward. Among many other things, it puts the rotator cuff at a huge disadvantage in function due to many things like joint mal-alignment which causes cumulative deterioration of both cartilage & tendon over time.

While larger key muscles like the lats discussed in an earlier blog play a big role in powering athletic movements, the rotator cuff are more about properly guiding the head of the humerus and other more fine motor activities that enhance the accuracy or precision of intention during power movements.

Common dysfunctions that may be corrected when mobilizing & stretching the rotator cuff & its Deep Back Arm Net include: forward shoulder & head & neck-shoulder-arm pain. Many early conditions of tendonitis & bursitis resolve mostly from the pec minor reset followed by the rotator cuff if restrictions are present there. Of course flexibility must be balanced by dynamic stabilization strength & other factors depending on the specific sport or activity.

Simply follow the attached video, which coaches you through the entire movement for both sides of your body.


  • Self assessment
    • Do the movement on both sides to determine if there is an imbalance.
    • Start and end with the tighter side, otherwise it doesn't matter.
    • Re-assess the movement when done to see if both sides have improved with symmetrical mobility. If not, repeat tight one.
  • If you have any problems getting into the position, doing the movement or have discomfort like pinching in your shoulder or anywhere else, then find a local Fascial Stretch Therapy Provider in our directory here: 
  • If the movement causes or increases pain, then stop and see a health professional to determine the cause of the pain.


>>> TIME SENSITIVE ANNOUNCEMENT: FREE WEBINAR TOMORROW with Ann & Chris Frederick on August 10, 2017!! <<<

       World’s largest sports & fitness publisher – Human Kinetics – hosting the Fredericks, authors of the new 2nd edition of “Stretch to Win”.

       Ask them any question about assessing, correcting & improving mobility & flexibility when you register here:


LIABILITY DISCLAIMER: the content on this blog is for information purposes only and does not constitute medical advise of any kind. If you have pain, any medical condition, have any disability or any doubts about your physical abilities, then consult a physician to determine if you may perform the movements in our videos.

Tags:  flexibility  mobility  stretch  stretch to win 

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