Customized Flexibility Program


HOW’S YOUR FLEXIBILITY? Do you want Roger to design a Flexibility Program just for you?

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Do you want Roger to design a Flexibility Program just for you?

Follow these Easy Steps:

Take photos of yourself performing the 3 Flexibility Tests below ​

Flex Test #1: Lat (Overhead Extension)

To perform this test, stand with your feet approximately one foot off the wall and your lower back and head against the wall. Check to see if your jaw line is level or if your head isn’t touching the wall. Now, place your arms flush against the wall in an 8:00 and 4:00 position, with the backs of your hands against the wall.

Making sure your arms are ram-rod straight, begin sliding your hands and arms up the wall as high as they’ll go. Eventually, they’re going to begin to bend, and/or, come off the wall.

Passing the Test – For functional lats, obliques, and pecs, you should be able to get your arms (while straight) at least to the 10:00 and 2:00 position. (Most people just get past 9:00 and 3:00). It’s common for people to “cheat” by bending their arms as they slide up the wall. Make sure that you’re diligent in maintaining perfect form during the tests. If you don’t give yourself a true test, you won’t get a true assessment.  

Flex Test #2: Runner’s Stretch

The hamstrings are, along with the quads, the most crucial part of the body for the golf swing or for lower body stability.

To perform this test, set a chair in front of you with the back of the chair facing you. Put your hands on top of the chair. Next, put your right foot forward. Bring your left knee flush up against your right heel. Make sure that your back toes are curled under. Once your body is aligned, just simply stand up and flatten the back foot. Keeping the right knee tight, start walking your hands down the back of the chair as far as you can go. Always keep your legs straight. The vast majority of people only get about half way down the chair before the hamstrings start to burn.

Passing the Test – The body was designed so that you should be able to get your fingertips of your hands down on the floor. If you can do this, you pass the test.

Flex Test #3: Pretzel/Spinal Twist

 The spinal twist or pretzel test is to measure trunk rotation.

To perform this test, start by sitting on the floor with your legs out straight in front of you. Put your right foot over the left leg, keeping the foot flat on the floor and the left leg straight. Next put the right hand as far behind you as possible – try for the middle of your back. Keeping upright, take the left arm, make a bar and press it against the right thigh while turning as far behind you toward the right as you can. You are trying to get your shoulders in line with your left leg.

Passing the Test – If you get the shoulders in line with the extended left leg you are making about a 90 degree rotation in your upper back.

Send the photos to Roger at

 Roger will then analyze your Flex Test Results and Customize a program just for you.

You’ll not only receive your Customized Flex Tests, but also suggestions on what other exercises ‘To Do’ and what exercises NOT ‘To Do’

Your program will come into your InBox as (which is the software system Roger uses).  

You’ll receive PDF’s with photographs and video clips explaining how  to do each suggested stretch.

For any questions, call us at 760 652-5346 in San Diego, Ca.


Disclaimer: The information contained in this literature and video, is based on the research and experience of its creator, Roger Fredericks, and is intended for informational purposes only. The Roger Fredericks Posture Restoration and Flexibility Programs are intended to educate people on the importance of postural alignment, as well as overall flexibility and fitness. The instructions and advice presented are in no way intended as a substitute for counseling from your health care professional. Please consult your health care professional before beginning this or any other fitness program.

The creators, producers, participants and distributors of the Roger Fredericks Posture Restoration Programs disclaim any liability of loss in connection with the exercises, instructions and advice herein.


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