FOCUSED FLEXIBILITY TIGHT SHOULDERS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Posterior Shoulder Opener

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 1 2. Prone Scaption Rotation
seconds
3. Move back and forth into the 3. Upper Thoracic Extension
stretch (dynamic
contraction) for 10 4. Shoulder Internal Rotation (in extension)
repetitions
4. Then do another short hold 1. Posterior Shoulder Opener
for 10 to 20 seconds
5. Then move back and forth Day 2 2. Prone Scaption Rotation
into the stretch again
(dynamic contraction) for 3. Upper Thoracic Extension
another 10 repetitions
6. Finally, do another hold (and 4. Shoulder Internal Rotation (in extension)
feel free to hold for a longer
period this time, 30 seconds
1. Posterior Shoulder Opener
to greater than a minute)
7. Get out of the stretch (and 2. Prone Scaption Rotation
perform the same dynamic
Day 3
contraction to maintain
3. Upper Thoracic Extension
tension as you return to
neutral)
4. Shoulder Internal Rotation (in extension)

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT SHOULDERS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Posterior Shoulder Opener

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 4 2. Prone Scaption Rotation
seconds
3. Move back and forth into the 3. Upper Thoracic Extension
stretch (dynamic
contraction) for 10 4. Shoulder Internal Rotation (in extension)
repetitions
4. Then do another short hold 1. Posterior Shoulder Opener
for 10 to 20 seconds
5. Then move back and forth Day 5 2. Prone Scaption Rotation
into the stretch again
(dynamic contraction) for 3. Upper Thoracic Extension
another 10 repetitions
6. Finally, do another hold (and 4. Shoulder Internal Rotation (in extension)
feel free to hold for a longer
period this time, 30 seconds
1. Posterior Shoulder Opener
to greater than a minute)
7. Get out of the stretch (and 2. Prone Scaption Rotation
perform the same dynamic
Day 6
contraction to maintain
3. Upper Thoracic Extension
tension as you return to
neutral)
4. Shoulder Internal Rotation (in extension)

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT SHOULDERS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Posterior Shoulder Opener

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 7 2. Prone Scaption Rotation
seconds
3. Move back and forth into the 3. Upper Thoracic Extension
stretch (dynamic
contraction) for 10 4. Shoulder Internal Rotation (in extension)
repetitions
4. Then do another short hold 1. Posterior Shoulder Opener
for 10 to 20 seconds
5. Then move back and forth Day 8 2. Prone Scaption Rotation
into the stretch again
(dynamic contraction) for 3. Upper Thoracic Extension
another 10 repetitions
6. Finally, do another hold (and 4. Shoulder Internal Rotation (in extension)
feel free to hold for a longer
period this time, 30 seconds
1. Posterior Shoulder Opener
to greater than a minute)
7. Get out of the stretch (and 2. Prone Scaption Rotation
perform the same dynamic
Day 9
contraction to maintain
3. Upper Thoracic Extension
tension as you return to
neutral)
4. Shoulder Internal Rotation (in extension)

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT SHOULDERS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Posterior Shoulder Opener

1. Get into the stretch
2. Do a short hold for 10 to 20 Day 10 2. Prone Scaption Rotation
seconds
3. Move back and forth into the 3. Upper Thoracic Extension
stretch (dynamic
contraction) for 10 4. Shoulder Internal Rotation (in extension)
repetitions
4. Then do another short hold 1. Posterior Shoulder Opener
for 10 to 20 seconds
5. Then move back and forth Day 11 2. Prone Scaption Rotation
into the stretch again
(dynamic contraction) for 3. Upper Thoracic Extension
another 10 repetitions
6. Finally, do another hold (and 4. Shoulder Internal Rotation (in extension)
feel free to hold for a longer
period this time, 30 seconds
1. Posterior Shoulder Opener
to greater than a minute)
7. Get out of the stretch (and 2. Prone Scaption Rotation
perform the same dynamic
Day 12
contraction to maintain
3. Upper Thoracic Extension
tension as you return to
neutral)
4. Shoulder Internal Rotation (in extension)

GMB Focused Flexibility

FOCUSED FLEXIBILITY TIGHT SHOULDERS ROUTINE 


FF Protocol Day Stretches (Do all listed per session) Notes/Rating

1. Get into the stretch 1. Posterior Shoulder Opener

2. Do a short hold for 10 to 20
seconds
3. Move back and forth into the 2. Prone Scaption Rotation
Day 13
stretch (dynamic
contraction) for 10
repetitions 3. Upper Thoracic Extension
4. Then do another short hold
for 10 to 20 seconds
4. Shoulder Internal Rotation (in extension)
5. Then move back and forth
into the stretch again
(dynamic contraction) for
another 10 repetitions 1. Posterior Shoulder Opener
6. Finally, do another hold (and
feel free to hold for a longer
period this time, 30 seconds 2. Prone Scaption Rotation
Day 14
to greater than a minute)
7. Get out of the stretch (and
perform the same dynamic 3. Upper Thoracic Extension
contraction to maintain
tension as you return to
neutral) 4. Shoulder Internal Rotation (in extension)

GMB Focused Flexibility