This website uses cookies to store information on your computer. Some of these cookies are used for visitor analysis, others are essential to making our site function properly and improve the user experience. By using this site, you consent to the placement of these cookies. Click Accept to consent and dismiss this message or Deny to leave this website. Read our Privacy Statement for more.
Print Page | Contact Us | Your Cart | Sign In | Member Sign Up
Stretch videos
Blog Home All Blogs
Stretch videos for everyone – all ages, fit or unfit, professional athlete or desk jockey, individual or groups – we have it all (if not now, let us know). For more details and stretches, check out our best-selling book at Amazon: Hardcopy: Kindle: Enjoy and please share!


Search all posts for:   


Top tags: stretch to win  stretching  Chris Frederick  stretch class  stretches  Ann Frederick  core 4 on the floor  LifeStretch 

Stretches for prolonged sitting

Posted By Chris Frederick, Thursday, May 7, 2020


During these unusual times of the coronavirus crisis, we are all trying to adapt. Spending much more time sitting and online, many are suffering the consequences (or soon will) of:

- Low back pain
- neck pain
- shoulder pain
- wrist pain (carpal tunnel)
- upper back pain
- other pain

An example of how minor pain can slowly transform into something far worse is what happens to your low back from sitting:

- Pain usually starts as an ache or stiffness
- Over time progresses to pain
- Discs are more prone to bulge and herniate; once one starts, more will follow

- Herniated discs are dangerous
            •    often incapacitating and severely painful when acute
            •    will force you offline in a jiffy as sitting becomes intolerable
            •    can lead to permanent nerve damage and functional disability if ignored
            •    often leads to surgery

Ever since the pandemic crisis started, I wanted to give back something to those whose lives have been disrupted. In that spirit, please share this webpage which has 3 stretch programs to help our first responders and frontline workers as well as you, your family and other loved ones, neighbors in need and anyone else you can think of.

Hoping you stay healthy, happy and optimistic! 

Tags:  Chris Frederick  stretch class  stretch to win  stretches  stretching 

Share |
PermalinkComments (0)

Stretch To Win® - Core 4 on the Floor™

Posted By Chris Frederick, Wednesday, May 6, 2020
Paste embed code from YouTube or other video sharing service.

The Core 4 stretches created by Chris Frederick, PT, director of the Stretch to Win Institute, are the foundation for your overall mobility and for most functional movements that are performed on your feet.

These are the key muscles lying within entire myofascial nets covered in the Core 4:

  • Glutes in the back power chain of myofascia
  • Iliopsoas in the deep front chain
  • Quadratus lumborum (QL) in the deep front and lateral chain
  •  Latissimus dorsi in the back functional power chain

TIP: do this program before activity a little quicker as a dynamic stretch to activate your nerves, muscles and fascia, then do at night a lot slower to aid in recovery and sleep.

Find details of this program and much more in my best-selling book, “Stretch to Win” at these Amazon links:


TO FIND A certified professional who can take you or a group through an entire program and can customized for your needs, go to our Directory: Make sure you check the box "Certified LifeStretch Instructors".

FOR PROFESSIONALS in physical & occupational therapy, chiropractic, health, wellness, fitness, sports, personal training & coaching:

If interested in teaching others the Core 4 along with a comprehensive constantly moving stretch program for the whole body, consider becoming a LifeStretch® instructor and teach online or live classes. REGISTER NOW for online training and certification here:

Tags:  core 4 on the floor  stretch to win  stretches  stretching 

Share |
PermalinkComments (0)

LifeStretch® - stretch class for all ages

Posted By Chris Frederick, Saturday, May 2, 2020

It’s not yoga or pilates and it’s not those boring old stretches where you hold uncomfortable positions too long.

Fluid, free and easy describe the LifeStretch experience.

LifeStretch is a non-competitive, go at your own pace, feel good and fun class that helps you assess and then improve the mobility and flexibility of your entire body for a customized approach to stretching, all in about an hour.

You can do 30 minutes in the morning and 30 minutes before bed or just do 15 minutes a day with a customized program, it’s completely up to you.

LifeStretch – experience the freedom you will feel in your body, mind and spirit when you do it alone, with loved ones or friends, online or offline, at any age, no matter how fit or unfit you may be.

To find a LifeStretch instructor who is certified to take you through this class or can customize for your needs, please go to our website Directory and choose "Certified LifeStretch Instructor" option here:

If you are interested in becoming a LifeStretch instructor so you can teach this class to individual clients or to groups, go to this link for our new online training: 

Tags:  Ann Frederick  Chris Frederick  LifeStretch  stretch class  Stretch to Win  stretching 

Share |
PermalinkComments (0)