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Rotator Cuff Stretches and Exercises

Treatment and prevention tips for rotator cuff injury, plus effective rotator cuff muscle stretches and exercises.

by Brad Walker | First Published July 19, 2001 | Updated September 28, 2018

Have you ever been working out at the gym, pushing a heavy weight and heard a popping sound in your shoulder. Or what about skiing down the slopes and landing shoulder first in the snow. Or maybe just having a friendly game of tennis, when all of a sudden there’s a sharp pain in your shoulder.

These are all signs of the same thing; a rotator cuff injury. Whether you want to call it a rotator cuff tear or strain, or shoulder tendinitis, it’s really all the same: A tear, strain or inflammation in one or more of the rotator cuff muscles and/or tendons.

Side note: Frozen shoulder (also known as Adhesive Capsulitis), is a slightly different condition affecting the shoulder joint where the surrounding capsule becomes inflamed. Shoulder impingement syndrome is another condition where your shoulders rotator cuff tendons are intermittently trapped and compressed during shoulder movements.

Anatomy of the Shoulder Joint

Rotator cuff muscle group picture used from Principles of Anatomy and PhysiologyThe shoulder joint is a truly remarkable creation. It’s quite a complex formation of bones, muscles and tendons and provides a great range of motion; including flexion, extension, adduction, abduction, and internal and external rotation. The only downside to this extensive range of motion is a lack of stability, which can make the shoulder joint vulnerable to injury.

Lets have a quick look at the shoulder joint in a little more detail. The shoulder is made up of three bones, and the tendons of four muscles. (Remember, tendons attach muscle to bone.) The bones are called the “Scapula,” the “Humerus” and the “Clavicle.” Or, in layman’s terms, the shoulder blade, the upper arm bone and the collarbone, respectively.

The four muscles which make up the shoulder joint are called, the “Supraspinatus,” the “Infraspinatus,” the “Teres Minor” and the “Subscapularis.” It is the tendons of these muscles, which connect to the bones, that help to move your arm.

In the picture to the right, three of the four muscles are visible, the supraspinatus, the infraspinatus and the teres minor. These are the muscles which are viewed from the rear, or posterior. The subscapularis is not visible because it can only be viewed from the front, or anterior and this particular view only shows the muscles from the rear, as if looking at someone’s back. Anyway, enough of the technical stuff.

What Causes Rotator Cuff Injury?

There are two major causes of most shoulder injuries:

  1. The first being degeneration, or general wear and tear. Unfortunately, the shoulder is a tendinous area that receives very little blood supply. The tendons of the rotator cuff muscles receive very little oxygen and nutrients from blood supply, and as a result are especially vulnerable to degeneration with aging. This is why shoulder problems in the elderly are common. This lack of blood supply is also the reason why a shoulder injury can take quite a lot of time to heal.
  2. The second cause of most shoulder injuries is due to excessive force, or simply putting too much strain on the tendons of the shoulder muscles. This usually occurs when you try to lift something that is too heavy or when a force is applied to the arm while it’s in an unusual or awkward position.

Symptoms of Rotator Cuff Injury

There are two common symptoms of a shoulder injury, pain and weakness. Pain is not always felt when a shoulder injury occurs, however most people who do feel pain, report that it’s a very vague pain that can be hard to pinpoint.

Weakness, on the other hand, seems to be the most reliable symptom of a shoulder injury. Common complaints include an inability to raise your arm above your head or to extend your arm directly to the side or in front. In most cases, the larger the tear or damage to the tendons, the harder it is to move your arm and the injured area.

Rotator Cuff Injury Prevention

Mark my words, “Prevention is much better than Cure.” Anything you can do to prevent an injury from occurring is worth it. The prevention of shoulder injuries comes down to the conditioning of the shoulder muscles and tendons, which ultimately involves both stretching and strengthening of the shoulder joint.

Also, don’t forget the common injury prevention techniques like, warming up properly and using a bit of old-fashioned common-sense. However, for the most part, stretching and strengthening are going to be your best defense against shoulder injury. Even if you don’t have a shoulder problem now, the following stretching and strengthening exercises could save you from a major trauma in the future.

Firstly, strengthening and conditioning the muscles of the upper back, chest and shoulders will also help to prevent rotator cuff injury. There are a number of specific strengthening exercises you can do for these muscles, including dumbbell exercises and Thera-Band exercises.

Secondly, below you’ll find a few good stretches for your rotator cuff. Please be careful, if you haven’t been stretching your rotator cuff muscles, some of these stretches will put quite a lot of stress on the rotator cuff tendons. Warm-up first, then gently and slowly is the best way to proceed.

Reverse Shoulder Stretch (0:54) Stand upright and clasp your hands together behind your back. Slowly lift your hands upward. Do not lean forward while lifting your hands upward. Hold the stretch position for a minimum of 20 seconds.

Parallel Arm Shoulder Stretch (1:18) Stand upright and place one arm across your body. Keep your arm parallel to the ground and pull your elbow towards your opposite shoulder. Keep your arm straight and parallel to the ground. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.

Parallel Arm Chest Stretch (1:23) Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.

Above Head Chest Stretch (0:57) Stand upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards. Vary the height of your hands. Lower your hands behind you head to place an emphasis on the anterior deltoids and raise your hands above your head to emphasize the pectoral muscles. Hold the stretch position for a minimum of 20 seconds.

Rotator Cuff Injury Treatment

The earlier a rotator cuff injury is treated, the better. The first 48 to 72 hours are crucial to a complete and speedy recovery.

The first and most important course of action is the R.I.C.E.R. regimen. Rest, Ice, Compression, Elevation and Referral. Take a look at our comprehensive R.I.C.E.R. regimen article for a more detailed explanation of how (and why) to use the R.I.C.E.R. regimen.

After the initial injury has been treated with the R.I.C.E.R. regimen, (for at least 48 to 72 hours) it’s time to move onto the next stage of treatment. As mentioned before, the shoulder joint receives very little blood supply. So, what can you do to increase blood flow, and oxygen and nutrients to the injured area?

  1. Heat: Heat is extremely good for increasing blood flow to a particular area. Heat lamps are the most effective way to increase blood flow, while heat based creams are probably a distant second choice.
  2. Massage: Massage is one of the best ways to increase blood flow to an injured area, and of course the oxygen and nutrients that go with it. The other benefit of massage is that it helps to reduce the amount of scar tissue, which is associated with all muscle and tendon, strains and tears.
  3. Don’t stop moving: Some doctors will often tell patients to keep the injured area still, and this is not always the best advice. Gentle movement will help to keep the blood flowing to the injured area. Of course, if pain is present, limit the amount of moving you do, but don’t stop moving all together.

Want more detailed treatment advice?

Fed up with slow, painful, ineffective rehab? Watch the free presentation below to see how you can fix your shoulder 50% faster and end your rotator cuff pain once and for all.

If you’re concerned that your shoulder pain is going to…


Rob you of your independence;


Stop you from enjoying your favorite sports and hobbies;


Restrict your travel and vacation time; or worse still


Put an end to fun with family and friends.

…then keep reading (or watch the video above) to find out how to treat your shoulder properly and end your rotator cuff pain once and for all.

In fact, if you’re prepared to spend just a few minutes a day, in the comfort of your own home, applying the simple treatments and doing the exercises I outline in this 7 Step System; in the precise order that I prescribe them (and I’ll explain why that’s important in a minute). I guarantee to…


Reduce your pain from a “10” to a “2” on the pain scale in the next 24 to 48 hours;


Get your shoulder range of movement back to 90% within 30 days;


Restore the strength of your injured shoulder within 60 days; and


Dramatically reduce your chances of re-injury.

And if my customized 7 step system doesn’t do all those things… I’ll call you on the phone and consult with you personally to find out why your shoulder isn’t getting better.

Sad Story… Happy Ending!

I got a call from one of my clients a while ago. I hadn’t heard from Cynthia in a long time, but in her typical “no-nonsense” manner she said… Brad, I fell over and broke my shoulder a while ago. The break has healed, but I really need some help to get my shoulder back to normal.

shoulder-slingAnd boy did she break it! In fact, she shattered it. Plus she did a lot of soft tissue damage too: Tore one of the rotator cuff muscles and strained the biceps tendon. So I really had my work cut out for me.

One good thing though; she remembered me saying how important ice is for immediate treatment after an injury like this, so she had been using ice since she broke it. (Ice is very important for reducing swelling, inflammation and scar tissue formation, which makes future rehab a lot easier.)

Anyway, to cut a long story short, her shoulder is now 100% healed. She has full range of motion, and the strength in her injured shoulder is now equal to that of her good shoulder.

Apart from a couple of small scars where the surgeons had to pin her shoulder back together and repair the soft tissue damage, you’d never know she hurt it.

My 7 Step System is the exact same procedure I used to fix Cynthia’s shoulder, and if you’ve hurt your rotator cuff or you’re trying to recover after shoulder surgery, then keep reading to find out how you can end your rotator cuff pain today.

Feel like you’ve tried everything?

If you’re like many of my clients, you’ve probably been suffering with shoulder pain for a while now. And you’ve probably tried a number of different treatments to fix your rotator cuff, but let me guess…


You’ve tried all the “magic quick-fix” exercises on YouTube and Google, which promised to fix your shoulder by tomorrow morning – but didn’t.


You’ve seen your doctor, but they were about as useful as a chocolate teapot. (And don’t get me wrong: I’ve got the greatest respect for doctors; it’s just that injury rehab is not their specialty.)


You’ve tried physical therapy, you’ve seen your chiropractor, you’ve even tried massage, but that just hurt more than it helped. (And I’ll explain why that is in just a minute.)


Maybe you’ve even tried cortisone or steroid injections, but that only worked for a month or two. Right?


You’ve probably tried… Ice, Heat creams and rubs, Anti-inflammatory medication, Straps and slings.

Maybe you’ve even tried that silly “one-size-fits-all” page of exercises that you get from a physical therapist or chiropractor. The same page of exercises they give to the next person who walks through the door. The same page of exercises they’ve been handing out for the last 5 years.

Please! These simple one-size-fits-all approaches never work. And if they do it’s only a temporary fix. If you keep going down that track you’ll be in the same position 2 months, 6 months, even 12 months from now and your shoulder will be no better off than it is right now.

Heal First! …then Stretch and Strengthen

If you’re looking for rotator cuff exercises and stretches, let me warn you: Doing rotator cuff exercises in the early stages of your recovery is one of the worst things you can do.

Don’t get me wrong; exercises and stretches are a very important part of a complete and thorough rotator cuff recovery, but many people make the mistake of doing them too early in the rehab process and do more harm than good.

Seriously… if anyone tries to sell you a “standard set of 20, 50 or 100 exercises” for your rotator cuff it’s a dead giveaway they don’t know the first thing about soft tissue injury rehab.

You see, when you have an injury like a rotator cuff tear or strain your body goes through a very specific process to heal the damage, and the treatments you use in the early stages of rehab are very different to the treatments you use in the later stages.

Anyone who says to you… “You just need to do these exercises and eventually your shoulder will get better” …doesn’t know what they’re talking about and are a real danger to your full recovery.

The Right Treatments, in the Right Order

Now, I know you’re probably here looking for more exercises and stretches. But let me ask you… “Have the exercises you’ve been doing helped?” Probably not! Otherwise you wouldn’t be here, right?

Now don’t get me wrong… Exercises and stretches are a very important part of a complete and thorough rotator cuff recovery, but if you try to do them too early in the rehab process you’ll do more harm than good.

Remember when I said earlier that your body goes through a very specific process to heal your rotator cuff injury. Well, it’s vitally important that you match the right treatment to the right phase of your recovery.

Now the 7 Step System includes plenty of exercises: In fact it has over 60 exercises and stretches that you’ll use as part of your recovery, but the important thing is; you won’t be doing them till you’re really ready for them.

leg-castThink of it this way: If you broke your leg, you’d make sure the break was healed before you started doing exercises. So why would you start doing exercises before your rotator cuff has healed? Doing that is like trying to do exercises with a broken leg, thinking that somehow the exercises will heal the break.

This is why you need to do the right treatments, at the right time, in the right order, otherwise you’ll go round-and-round in circles and never get the relief you’re looking for.

7 Steps to a Complete Rotator Cuff Recovery

Most rehab plans fail because they only focus on 1 or 2 treatment options. In the 7 Step System however, you’ll get the right treatments, at the right time, in the right order, and you’ll be able to customize the treatment timeline to suit your specific situation, which guarantees a 50% faster recovery.


In step 1 I’ll show you 3 simple techniques for cutting your immediate pain down substantially in less than an hour.


Step 2 is where we lay the ground work for your ongoing recovery. I’ll show you 4 ways to accelerate soft tissue repair and reduce scar tissue, and a few other simple techniques to prepare your shoulder for the exercises you’ll be doing a little later on.


Rotator-Cuff-Treatment-SystemIn step 3 you’ll be re-training your nervous system with 8 exercises to restore balance and coordination. Now I know this may sound a little strange, so let me explain… Whenever you injure a muscle, you also damage the nerves that control and co-ordinate that muscle. So it’s vitally important that you re-train your nervous system before moving onto exercises and stretches.


In step 4 you’ll be doing 7 gentle range of motion exercises for the large muscle groups around your shoulder. These stretches will help to loosen up your chest, upper back, neck and arms so you can do the more specific exercises for your shoulder in steps 5 and 6.


Step 5 is where you’ll start to work specifically on your rotator cuff with over 35 strength exercises and stretches to strengthen and stabilize your upper back, neck, chest, shoulders and arms.


Step 6 builds on step 5 with 15 advanced exercises, stretches and therapies to complete the healing process and introduce dynamic movement back to your shoulder.


And in step 7 you’ll get a full body conditioning system that improves your core strength and posture so you never have to worry about a shoulder injury again.


Plus, you’ll also get comprehensive guidelines for using nutrition, diet and supplements (an often neglected part of recovery), to speed up the healing process, and make sure you never waste money of gimmicks and fads that don’t work.

Each step builds on the previous one

stepsFixing your rotator cuff, and more importantly, making sure you never have a relapse is all about an integrated treatment plan that walks you step-by-step through the recovery process.

This is why so many other treatment options fail. They only focus on 1 or 2 treatments, and there’s no emphasis on performing them in the right order. You need an integrated treatment plan that focuses on the 7 key steps for a complete rotator cuff recovery.

Miss any one of these 7 steps, or get them in the wrong order, and your chance of a full recovery is shot.

And here’s where this approach is different… Treatment is based on a customized 7 step process of rehabilitation techniques and conditioning exercises, stretches and drills to fully rehabilitate your injured shoulder: Each step building on the previous one.

90% of other treatment plans ignore this

Your shoulder DOES NOT work in isolation to the rest of your body. While the immediate injury may have occurred to your rotator cuff, a re-training of your entire body is necessary to rehabilitate, and more importantly, prevent the injury from occurring again.

I need to repeat that because it’s so important and it’s where 90% of recovery fails…

Your shoulder DOES NOT work in isolation to the rest of your body. In other words; for your shoulder to function correctly you need a strong upper back, you need a stable core and hips, and you need good range of motion through your chest and whole upper body.

I’m all better… NOT!

What typically happens is someone will use maybe 1 or 2 treatments. They’ll start to feel better, maybe even feel like their shoulder is fixed, and then out-of-the-blue they’ve hurt their shoulder again.

I’ve seen this dozens of times. And it’s because they failed to complete the full 7 step process. My goal isn’t only to stop your shoulder from hurting; it’s to make it stronger and healthier than it was before you injured it.

Because let’s face it… if all I can do is get your shoulder back to where it was before you injured it: What good is that? The next time you put it under any sort of strain or pressure; you’ll be back where you started. And that’s a frustrating never ending cycle I don’t want you to go through.

Why you should listen to me

Brad Walker - AKA The Stretch Coach My name is Brad Walker and I’m a Health Science graduate of the University of New England with postgraduate accreditations in athletics, swimming and triathlon coaching.

I’ve been involved in stretching, flexibility and sports injury management since the early 1990’s. I’ve lectured for some of the world’s most renowned sports medicine organizations. And I’ve coached elite level and world champion athletes from sports as diverse as triathlon, roller skating, squash, motor cycle racing and baseball.

I’ve written 5 books on stretching and sports injury management; including the Anatomy of Stretching and the Anatomy of Sports Injuries. And Amazon has listed my books at the top of five of their Best-Seller lists.

My stretching and sports injury articles have been published in numerous health and fitness magazines and extensively online at sites like About.com, Athletes.com and BodyBuilding.com. Magazines such as Runners World, Bicycling, Triathlete, Swimming and Fitness, and Triathlon Sports have all featured my work. And Google cites over 100,000 references to me and my work on the internet.

100,000 Google references for Brad Walker and Stretching

2,500 people have fixed their rotator cuff

That’s right! Over 2,500 people just like you have used my 7 Step Rotator Cuff Treatment System to fix their rotator cuff once and for all.

And I’ve got satisfied customers from 122 countries that have sent 100’s of personal testimonials about how I’ve helped them. Here are just a few…

I’m 95% Pain Free…

“So far I have only completed step 5 of the 7 step rotator cuff treatment system and I’m 95% pain free. I have been suffering this injury for over three years and have tried physio, accupressure and Bowen therapy; my next step was surgery. I had almost given up any hope of returning to the gym until now. I strongly recommend the 7 step system.”

Shane Simon

(Jandakot, Australia)

Enjoying my sport every weekend after shoulder recovery program…

“Just wanted to say a big thanks! Your shoulder recovery program has helped a lot and I am back to my favourite sport; rowing, every weekend. I had assumed my problems were age related (I’m 53) but by paying attention to specific muscle stretches before and after each outing, I’m pain-free and enjoying my sport again. Thanks a million.”

Geraldine O'Farrell

(Dublin, Ireland)

I probably would have made it worse if it wasn’t for you…

“The Rotator Cuff system has helped me achieve healing from a minor injury, which I probably would have made worse by self-treating in the wrong ways.”

David Murray

(Missouri, United States)

Complete and easy to follow with tremendous results…

“Nothing has come close to giving me all the complete information in a comprehensive simple easy to understand step by step system like yours. My shoulder has improved tremendously.”

John Woods

(Kentucky, United States)

I couldn’t raise my shoulder above my head…

“I had an MRI done on my shoulder back in 2013 and was told I have a really bad rotator cuff. I could not raise my shoulder above my head. But because of all the therapy I have been doing (which I will continue to do) I am doing just fine and I have no problems now. At 73 years old I really don’t want to have surgery. So thank you so very much.”

Sondrai Bartram

(Washington, United States)

Excited to get back playing tennis…

“I injured my right shoulder rotator cuff supraspinatus muscles 12 days ago during a long and closely contested tennis doubles match. With the tips and exercises I got from you today, I am confident that I will be able to get back to my playing frequency and technique pretty soon. Again, many thanks.”

Angelo Dal Santo

(Melbourne, Australia)

Improvements seen within few weeks of use…

“I used your shoulder exercise program for a few weeks and the shoulder problem I have been experiencing has much improved. With added mobility in my shoulder and less tension in my neck muscles, my headaches have also gone. Thank you so much.”

Joyce Banttar

(Minnesota, United States)

I’ve kept my independence…

“I purchased the Rotator Cuff recovery program. The investment was well worth it for me. Before I purchased this program, my injury was steadily getting worse over the course of a few months, and that was with me being under a doctor’s care and following his recommendations. It was getting to the point where I was having tremendous difficulty with activities of daily living: driving, dressing or undressing, washing and styling my hair, and even typing. The exercises and pace of this program are designed to significantly minimize risk of re-injury, and that was my main consideration when deciding to make the purchase. Now, instead of getting steadily worse, I am slowly improving with regard to shoulder strength and range of motion, which is so vital to me being able to remain independent. One unique feature of this program is that it addresses the retraining of your nervous system, an essential step in rehabilitation for helping to prevent re-injuring yourself in the future, but one that is often neglected. I also like the fact that I am able to contact Brad Walker with any questions I may have, in my recovery, and receive personalized recommendations.”

Deborah Hill

(Texas, United States)

I’m sleeping much better…

“The improvement over the last few weeks has been far greater than the previous 4 months of treatment on my own assisted by a sports injury clinic. I’m sleeping much better and the pain has been reduced to mild discomfort off and on, which is getting incrementally better all the time. I’ve continued to work full time as well. I’m convinced of the value of doing treatments in the proper order, as the instructions make very clear. I highly recommend this to anyone with a rotator cuff injury.”

Ken Ingham

(Alberta, Canada)

Just want to say a heartfelt thanks…

“It’s working! BLESS YOUR HEARTS! Thank you so much! Money WELL spent!”

Kelli Leavitt

(Idaho, United States)

Your detailed exercises and specific schedule is the key…

“I tore part of my rotator cuff 5 years ago, elected not to have surgery and spent the better part of a year nursing it back to health. I reinjured the supraspinatus in May and because of my previous experience, your web presentation rang true. Having your detailed exercises and specific schedule has helped immeasurably in recovering from this second injury.”

John Kirkpatrick

(California, United States)

Improved my strength and minimized shoulder pain…

“I have found the 7 step rotator cuff treatment system invaluable for helping me to improve strength and minimise pain in my shoulder. It contains many exercises which you would never hear from normal channels.”

Kerin Bade

(Golden Grove, Australia)

This program changed my life…

“In early 2011 I purchased the Rotator Cuff Treatment System and within 3 months my left shoulder was almost normal. I had anticipated surgery! Ouch. I have written Brad a few times since to thank him. Last summer I fell and injured my right rotator cuff. I re-started the program and within 2 months my right shoulder was almost normal. I have continued with a maintenance version of the program which I highly recommend for anyone. Thank you again and again, Brad. This program changed my life in ways you can’t imagine.”

Paul K.

(Santa Barbara, United States)

Saved me from surgery…

“Thnx so much for all your valued info. It has kept me in-the-game. I experienced a full thickness tear of my left RC last July. Your therapy regimen saved me from surgery. I have been a fitness instructor since 1984 (I am also an RN), so I greatly appreciate your expertise. I have referred many to your website. Thnx, again!”

Barbara Sebastian

(Pennsylvania, United States)

What is the 7 Step System?

The 7 Step Rotator Cuff Treatment System is a customized, self treatment, recovery toolkit in-a-box, and contains everything you need to treat yourself in the comfort of your own home, without dangerous drugs like cortisone, or expensive physical therapy, or invasive shoulder surgery.

The 7 Step System is a fully integrated treatment plan, which means it treats your entire body, not just your shoulder. You’ll get all the treatment options you need for a complete and speedy recovery. You’ll get everything you need to take you from pain and barely being able to use your arm to never having to worry about your shoulder again.

The 7 Step System brings the very best treatment options directly to your home, and then guides you step-by-step in how to use those treatments.

What’s included in the 7 Step System?

You’ll get everything you need to treat yourself at home, without having to purchase any other equipment or pay for any other therapies or treatments. The 7 Step System includes…


The 7 Step Rotator Cuff Treatment manual comes in a large 3-ring binder that contains over 50 full-color pages of information, including photographs, diagrams and detailed step-by-step instructions, and outlines everything you’ll need to eliminate your pain, restore your range of movement, strengthen your shoulder, and ultimately, use your arm again without any fear of re-injury.


Also included as part of the manual, is the rotator cuff diary, or Recovery Log Book, which will help you stay on track during your recovery, and also provide a record of your progress.


Plus you’ll get the Getting Started Guide, which is a summary, or check-list of the 7 Step System and explains how to get started and answers all your questions about how to use the 7 Step System properly.


Plus, to help with your recovery, you’ll also get a reusable, hot and cold gel pack. Both hot and cold therapy are vital components of your recovery and I want to make sure you have all the tools you need to be able to complete your treatment at home without needing to purchase any other equipment.


And, you’ll also get a set of 3 Thera-Band resistance bands, which are also a key part of your rehabilitation and are specifically designed to work with the treatment exercises in the 7 Step Rotator Cuff Treatment System.



And Unlimited email support, so you can ask any question you need to as you progress through your recovery. If at any time you’re unsure about any aspect of the treatment process, or what you need to do next, simply send me an email and I’ll tell you exactly what you need to do.


Plus, the downloadable PDF versions of the Rotator Cuff Treatment manual, the Getting Started Guide and the Recovery Log Book, so you can start your treatment straight away.

Okay… I’m ready to fix my shoulder properly

Remember, you’ll get everything you need to treat yourself at home, without having to purchase any other equipment or pay for any other therapies or treatments.

Act now before your shoulder gets any worse. Click on the Add-to-Cart button below, and in the next few minutes you’ll get instant access to a customized, step-by-step, proven method of reducing your pain, fixing your rotator cuff properly, and then making sure you never have to worry about shoulder pain again.




7 Step Rotator Cuff Treatment System
Hard Copy + eBook Version

$147 $97

Plus… 3 Special Bonuses Absolutely Free!

If you order today, you’ll also get my Special Bonus Stretching & Flexibility Package worth over $150.00 for FREE! Your FREE Bonus Package includes…


Stretching for Muscle and Joint Freedom

Special Bonus #1 ($29.00 Value)
This 15 minute MP3 audio (download version) was taken from a radio interview with Sports Radio 927. Go ahead and order right now and you’ll get exclusive access to listen in on Brad Walker and Trevor Himstedt as they discuss how to safely use stretching to minimize sports injury and improve freedom of movement. You can listen online, download the audio to your computer or iPod, or print out the written transcripts.


The Secrets to Successful Back Stretching

Special Bonus #2 ($97.00 Value)
This 1 hour MP3 audio (download version) was taken from a tele-conference with The Healthy Back Institute. Order today and you’ll get exclusive access to listen in on Brad Walker and Steve Hefferon as they discuss how to use the different types of stretching to treat back pain, and just about any other muscle pain condition. You can listen online, download the audio to your computer or iPod, or print out the written transcripts.


The Stretching & Flexibility Report

Special Bonus #3 ($29.00 Value)
You’ll also get a free copy of the Stretching & Flexibility Report by Brad Appleton. This informative report is over 65 pages in length (download version), and includes heaps of detailed information on some of the more technical aspects of stretching and flexibility. It’s a great compliment to your new stretching and flexibility products.

And… My Risk Free, 90-Day Money Back Guarantee

Risk Free, 90-Day Money Back Guarantee

What’s the alternative?

shoulder-exercisesA typical visit to a chiropractor or physical therapist can cost anywhere from $70 to $150: A doctor or surgeon; and it’s a lot more than that. And that’s just for a one-off visit, if you want to see them again or ask them another question, you have to pay again.

But how do you put a price on unlimited email support? Do you even know of another therapist or doctor who has said… “Hey, here’s my email address, contact me whenever you have a question.

Not likely. And if they did, I bet it would cost hundreds, if not thousands of dollars.

But what’s the alternative? Physical therapy; massage; chiropractor? If you used any of those, or all 3, you’ll need at least 6 to 10 sessions before you see any real results. At an average of $100 a session, that’s $600 to $1,000.

shoulder-surgeonOr what about surgery? Well, the American Association of Orthopaedic Surgeons puts the cost of an average rotator cuff repair at $17,427. Plus, you still need to pay for the rehabilitation after the surgery.

But don’t worry; you don’t need to pay thousands of dollars. In fact, for less than the cost of 1 visit to your doctor or physical therapist you can have a customized treatment system that walks you step-by-step through the entire rehabilitation process.

Plus unlimited access to a rotator cuff treatment expert who can answer every question you have and keep you on the right track until your shoulder is 100% fixed.

Don’t be fooled by Wanna-be’s and 1-Trick-Ponies

There’s more to fixing a rotator cuff injury than first meets the eye, and if you’ve had shoulder pain for a while you’ll know that’s the truth. So here are 3 things to lookout for when searching for a solution to your shoulder pain…

  1. wanna-beThe Wanna-be: Be very wary of anyone who says… “I had a shoulder injury and fixed it, so now let me fix yours!” Just because someone was able to treat their own shoulder pain doesn’t qualify them to treat yours. Chances are, their success was more luck than anything else, and what may have worked for them won’t necessarily work for you. Unless someone has a long-term, proven track record of treating 100’s of different people, and can provide testimonials from dozens of satisfied customers, avoid these “Wanna-be’s” like the plague.
  2. trick-ponyThe 1-Trick-Pony: Usually comes in the form of a gadget, or some sort of device that promises a simple fix by doing this “one special thing.” For example; you can purchase a device for $160 that is nothing more than a ball attached to a piece of string, which you swing around in a circle. Now there’s nothing wrong with this exercise; in fact, it’s one of the exercises I show you how to do in my 7 step system. But I have two issues with this: Firstly, it’s only one exercise, and no one single exercise is going to fix your shoulder pain; you need a progressive, integrated plan that treats your entire body, not just your shoulder. And secondly, $160 for something I show you how to make with a tennis ball and old stocking; that’s just robbery.
  3. mines-biggerMine’s Bigger than Yours: Anyone can compile a big collection of 150 or 200 exercises for your shoulder, but as I’ve said before exercises are only one part to your complete recovery. And more importantly, if you don’t heal your injury first, exercises will only make your shoulder pain worse. Don’t be fooled by anyone who brags about how many exercises are included in their program.

How will tomorrow be any different than today?

rotator-cuff-active-coupleSeriously, if you don’t do something right now to fix your rotator cuff it won’t magically get better all by itself. And if you think that just time and rest will fix it; you’re wrong. Actually, one of the worst things you can do is nothing. The fact is a rotator cuff injury won’t get better by itself. Ask anyone who has had a problem with their shoulder for more than a few months.

You need to take responsibility for your own recovery and do something about it now.

With the 7 Step System you’ll get everything you need to fix your rotator cuff once and for all, and restore pain free, unrestricted movement to your shoulder.

And the bottom line… Your results are guaranteed! With my rock-solid 100% Money Back Guarantee, you’ve got nothing to lose; except your shoulder pain. So don’t delay; this offer expires soon!


Kind regards,
Brad Walker signature
Brad Walker
The Stretch Coach

P.S. You can Rest Easy! I’ve been online since May 2000, and have shipped over 40,000 packages to 122 countries.

P.P.S. Remember, if you order today you’ll get all the extra special bonuses that are the perfect companion to the 7 Step System. And you’ll also qualify for my risk free, 90-Day Money Back Guarantee. Don’t delay -Fix your shoulder now!




7 Step Rotator Cuff Treatment System
Hard Copy + eBook Version

$147 $97

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