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Stretching & Flexibility/Shoulder and back stretch


Hi Brad,
Really appreciate this forum and your willingness to answer questions. I currently stretch my shoulders and back quite a bit and I've seen slow progress. My routine consists of using resistance cables to pull me into a deeper stretch. I've done quite a bit of weight training but have neglected my shoulders a bit.
My questions:
1) what would be good stretches to achieve the ability to have my shoulders and back rotate but my spine stay stationary?
2) is there a point of dismissing returns, how often is ideal?
3) how important is it to stretch all body parts? I'm 38 years old
Thank you!

Hi Joey,

Thanks for your inquiry. It's a pleasure to help and I hope the following is beneficial.

As for different stretches that you can do for your shoulders, back and core, take a look at our free stretching videos here...

Choose videos from the following muscle groups: shoulders; chest; upper back; lower back; stomach; and sides.

I recently wrote 2 articles; the first titled: 4 tips for improving your flexibility when you think you can't improve your flexibility...

And the second article; How to Stretch, When to Stretch and Stretching Properly: Answers to common stretching questions to make sure you're stretching properly...

Between the 2 articles, they will answers all of your questions, including: warming up; when to stretch; variety; types of stretching, etc. (And BTW, one of the best times to stretch is just before going to bed.)

I hope the above has been helpful. For more information on stretching, flexibility and sports injury management, visit Injury Fix.

Brad Walker
Founder & CEO
Injury Fix™

Stretching & Flexibility

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Brad Walker (The Stretch Coach)


I'm more than happy to answer any questions relating to stretching, flexibility and sports injury management. Including how to use stretching to improve your athletic performance, prevent sports injury and aid in the recovery of sports injury.


I'm an internationally recognized stretching and sports injury consultant with more than 20 years of practical experience in the health and fitness industry. I'm also the founder of the Stretching Institute and

Sports Medicine Australia

I've written 5 books on stretching, flexibility and sports injury, including... The Stretching Handbook (ISBN: 978-0958109338), The Anatomy of Stretching (ISBN: 978-1556435966) and The Anatomy of Sports Injuries (ISBN: 978-1556436666). Plus, I've had numerous articles published at, and

I'm a health science graduate of the University of New England, with post graduate accreditation's in athletics, swimming and triathlon coaching. I've worked with elite level and world champion athletes and I've lectured for Sports Medicine Australia on sports injury prevention and treatment.

Past/Present Clients
I've worked as assistant coach to Miles Stewart (World Champion Triathlete) and Mick Doohan (World 500cc Motorcycle Champion). Plus I've worked with countless other athletes from sports as diverse as roller-skating, squash, and cycling.

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