Are you looking for the key to optimal performance? Increased speed, power, and agility? What you need is a complete flexibility training system—one designed for today’s athlete and made up of dynamic stretches that mirror sport-specific movement. And you should also have the skills to assess exactly what your body needs at any time. That complete program is found in Stretch to Win.
In its first edition, Stretch to Win raised the bar for flexibility training. The first edition quickly became a best-selling stretching resource for consumers and professionals alike. From amateur to professional athletes, weekend warriors to Olympians, the benefits were clear: increased mobility, improved range of motion, faster recovery, and more. Now it’s time to raise the bar further.
This is Stretch to Win, Second Edition. Inside, Ann and Chris Frederick build on their system with the latest research, specific ways to assess yourself, and more stretching options. New illustrations of the body’s fascia will help you assess and identify your imbalances. Then the text will guide you to eliminate these imbalances with corrective stretch movements that quickly improve mobility.
You’ll learn the most effective techniques for your sport, your position, or your event; then you’ll put these techniques into action.
Using the new Stretch to Win fascia mobility assessment (FMA) protocol, you’ll determine range of motion deficits and identify your performance inhibitors. Then, with the stretching matrix, you’ll personalize a program developed for your needs and your goals. You can incorporate the matrix into your existing workout as well as into rest days, when stretching can aid in recovery and bring your body back in balance.
It’s all here—all the tools, all the stretches, and all the instruction to create an effective flexibility program for any sport or activity. If it’s time to increase mobility, power, speed, agility, range of motion, and overall performance, it’s time for Stretch to Win!
Chapter 1 Ten Principles for Optimal Flexibility
Chapter 2 Anatomy and Physiology of Flexibility
Chapter 3 Flexibility Training
Chapter 4 Flexibility for Sport Performance
Chapter 5 Flexibility Assessment
Chapter 6 Stretches for Fundamental Mobility
Chapter 7 Dynamic Stretches for Sports
Chapter 8 Assisted Stretching
Ann Frederick has been a teacher of human movement through professional and academic dance education and kinesiology since 1975. She founded the Stretch to Win Center, where she, her husband Chris, and other staff offered Fascial Stretch Therapy, physical therapy, Pilates, sport massage, chiropractic care, and acupuncture. Ann and Chris have since founded the Stretch to Win Institute, where professionals in health, fitness, and sports can get certified in LifeStretch and Fascial Stretch Therapy—two therapy techniques that they created. Ann is certified in kinesis myofascial integration (KMI) by Thomas Myers and is a founding member of the Fascia Research Society.
Chris Frederick has been a licensed physical therapist in the areas of orthopedics, sports medicine, and dance medicine since 1989. He has an extensive background in professional dance and in the martial arts. Chris uses his passion for movement correction and reeducation to teach athletes how to assess their mobility and help themselves. He is the cofounder of the Stretch to Win Institute and cocreator of Stretch to Win Fascial Stretch Therapy and LifeStretch. He is certified in kinesis myofascial integration (KMI) by Thomas Myers. Chris is a member of the American Physical Therapy Association and the International Association of Structural Integrators and is also a founding member of the Fascia Research Society.
FLEXIBILITY BIBLE! Need I say more? Stretch to Win and fascia mobility training (FMT) are what the sports medicine, rehab, fitness, and training industries have been missing. Ann and Chris Frederick are truly pioneers in fascial research. From their decades of experience and research, not only do they break down the fascial system both anatomically and physiologically, but they also explain its vital role in training and functional movement. They have made it possible, for those who may not be well versed, to have a strong understanding of fascia and its function. Stretch to Win is an absolute must read for any athlete, trainer, coach, therapist, or instructor. In my opinion, FMT has the potential to bring all elements of training together. With FMT as an additional component to your training, you (or your athletes/clients) are bound for peak performance. This brilliant second edition also provides a complete fascial mobility assessment (CFMA) that teaches how to self-assess and train for flexibility. The CFMA equips the athlete or trainer with the tools to enhance flexibility and sport-specific mobility, both quickly and exponentially. Also included are detailed instructions and pictures of fundamental stretches. Definitely invest in this groundbreaking literature!
—Hannah, stretch therapist and flexibility trainer, FST certified
Stretch to Win is a must have for anyone looking to increase their mobility and flexibility: athletes from all walks of life, weekend warriors, gym goers, your average person with a desk job looking to get moving. Ann and Chris Frederick's knowledge of the fascial system and how stretching affects not one area but the entire fascial net makes reading this book a pleasure and a great learning experience. The self-assessment is very clear and concise, making it easy to follow. By using this assessment, instructions along with photos, and explanations about different stretching methods and tempo, you can tailor-make a program that will have a real effect on your training and/or daily living. The other great thing about this book is that Chris Frederick also has posted videos of the programs to help with better understanding of the movements. This book is well worth the investment.
—Cindy
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
Dynamic ground stretches for sports
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration.
The following stretches make up a dynamic progression from ground movements to standing movements. It is best to do them after a light warm-up such as an easy jog or run for 5 to 10 minutes - just enough to generate very light perspiration. The stretches engage the power nets, but they are named by the specific body regions that are targeted.
Ground Stretches
The following stretches are done on the ground. They focus on dynamic flexibility preparation of the core muscles and the fascia of your lower body and progress to your upper body. The initial focus is dynamic core mobility, and the progression integrates motor control and core stability. This routine applies to most sports that require optimal core control.
Hip-Spine-Shoulder Stretch
This movement warms up the hip joint capsule fluids and focuses on the rotational components of the hip. Do this before all other hip movements on the ground.
Instructions
- Sit on the ground with the knees bent and the feet slightly wider than hip-width apart. Place the arms behind you with the palms on the floor and the fingers pointing away from the body (see figure 7.1a).
- Exhale, lean the torso back, and slowly drop both knees to one side (see figure 7.1b).
- Inhale and return to center.
- Exhale and repeat, dropping both knees to the other side.
- Continue dropping the knees from side to side.
Expand the Net
- Lie on your back with the arms out and repeat the hip and leg movements. Note how your ROM has decreased. Try to push your knees down to the floor with your hips without strain or pain (see figure 7.1c). Repeat until no further gains are noted.
- Lie on your back, drop the legs to one side, and keep them there. Then, move the arm opposite the direction of the legs up and the other arm down by sweeping them on the ground (see figure 7.1d), or experiment with other arm motions. Try to follow your hand with your eyes and head. Repeat on the other side.
Figure 7.1 Hip-spine-shoulder stretch.
Hip Flexors-Torso-Shoulder Stretch
Because this stretch is performed while kneeling, it requires more active core motor control and core stabilization and simultaneous mobilization of your upper and lower core. If you have any anterior knee pain, cushion the knee with a pad or article of clothing to dampen the pressure and prevent pain. Do not perform this if it is painful.
Instructions
- Kneel on one leg with the other leg in front of you and the foot on the floor. Raise one arm overhead and lunge forward over the front leg. Press both hips forward and keep the chest lifted until you feel a stretch in front of the rear hip and in one or both groins (see figure 7.2a).
- Gently move the raised arm opposite the hip being stretched to increase the stretch into the torso, shoulder, and arm (see figure 7.2b).
- Come out of the lunge by lowering your arm and slightly relaxing your spine as you do a little StretchWave back to the starting position. Finish with a straight spine.
Expand the Net
Make bigger circles with the hips and torso and bigger movements with the arms (see figure 7.2c).
Figure 7.2 Hip flexors-torso-shoulder stretch.
Save
Save
Learn more about Stretch to Win, Second Edition.
What are fascia mobility nets?
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014).
Fascia mobility nets (FMNs) are anatomical visual aids that help you easily assess, locate, and eliminate problem areas in your body. Always visualize any individual net with extensions and layers that can branch up and down, sideways, diagonally, or in spirals and can be deep or superficial (Myers 2014). In addition, keep it firmly in mind that single nets never work alone, and in sports and in life, they are all simultaneously active to greater and lesser degrees depending on function. The reason stretching may have not worked for you in the past could have been because you stretched where you felt the need as opposed to where you actually needed it.
Here's an example: Stretching your hamstring didn't work; it's still tight. This often occurs because you addressed the symptom (i.e., where you felt the need) but not the cause (e.g., a tight hip joint and other muscles around the hip besides the hamstring). Here is another example: Stretching your shoulder didn't work; it still hurts and feels weak when you challenge it with activities that require good stability and good mobility (e.g. swimming, throwing, grappling). This often occurs when your shoulder is too loose and not stable enough for power movements. There are likely regions nearby - above, below, or on the opposite side - that restrict movement. This forces regions that move to compensate with even more movement so the entire net can function. Over time, a chronic cycle of cumulative stress builds, resulting in regions along the net that are less mobile (hypomobile) and nearby regions in the same net that become too mobile (hypermobile).
The solution is to properly assess what doesn't move optimally, which may be local (involving just one or a few net links) or global (involving most or all of the net), and only stretch what needs stretching. Next, reassess to make sure you completely solved the problem. Finally, finish by correctly retraining the movement. This approach helps you find solutions quicker and often eliminates problems for good.
As stated earlier, sports and life require the full participation of all fascial nets at any time. This means that fascial nets must be able to stretch, shorten, or stabilize. They must adapt to extremely fast power movements, such as Olympic lifts or sprinting, and to constant activation of postural muscles in long-distance sports such as swimming, cycling, and running. Stretching, shortening, and stabilizing can occur simultaneously within one or more FMNs.
Learn more about Stretch to Win, Second Edition.
Perform a quick fascia mobility assessment
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly.
You may also refer to this as the quick test. This one is appropriate for new or old problems that are not serious injuries, and will indicate whether it will help you quickly. If it does help quickly, then the fascia mobility assessment (FMA) solved a minor problem that could have become chronic or more serious. This also indicates that you will be able to easily manage this problem and probably eliminate it so it never bothers you again.
The five quick assessment steps are as follows:
Step 1: Test your worst functional movement.
While you may have problems with more than one movement, try to pick the one that causes the most discomfort or restriction to movement (e.g., athletic movements such as jumping, running, throwing, and swinging).
Step 2: Identify where you feel problems.
You may have problems in the upper body, the lower body, or in both.
Step 3: Note which mobility sequence identified one or more movement problems and where you felt problems.
Test one of the following mobility sequences in chapter 6 that correlate with your problem area. Write down what specific movements are restricted, not flowing, or just blocked. Indicate where you feel this in your body:
- The Great 8, which are the upper- and lower-body Core 4 combined (see Chapter 6)
- Core 4 of the upper body only (see chapter 6)
- Core 4 of the lower body only (see chapter 6)
The Great 8 are eight key movements divided into the Core 4 of the upper body and the Core 4 of the lower body. These movements test your mobility in specific areas and allow you to identify where you may have less than optimal mobility. Then, you can use this information to correct or enhance your mobility.
Step 4: Create your program.
Create your stretch program using one or more of these sequences and following these instructions:
- If both sides are restricted, stretch both sides until no further gains in mobility are noted. Follow the parameters for the Restoration and Correction stretch program in table 5.1, Self-Stretch Program Parameters.
- If one side is more restricted, stretch both sides using a two-to-one ratio (2:1), starting and ending with the restricted side and adding as many repetitions as needed until that side feels like the other side or until no further gains in mobility are noted.
Step 5: Retest your functional movement.
Retest your functional movement and indicate whether it is better, the same, or worse. After completing your stretch program and retesting your movement, the following outcomes are possible:
- If the restricted area feels better or normal, follow a maintenance program.
- If it feels the same, change the parameters as follows: Gently increase the StretchWave motion (refer to chapter 3 for details). This will progressively increase the intensity and duration of the stretch. Repeat the program daily until the area feels normal; then, follow a maintenance program.
- If after three days there is little to no change or the problem returns, add SMFR before stretching (see the section SMFR Test earlier in this chapter) and repeat the same program. After another three days, if there is still no change or if the area feels worse, do a complete FMA as described next, contact a certified fascial stretch therapy provider, or get a medical consultation.
Learn more about Stretch to Win, Second Edition.
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