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  1. Hello!!! I am a regular user of reddit's /r/bodyweightfitness and /r/overcominggravity, and I have read something recently that peaked my interest. So, Steven Low, author of OG, answered a question about stretching and mobility and he mentioned "specific strengthening"and that it is very important for keeping new ROM. When I asked him to elaborate he said that after you stretch you need to do some specific mobility/strengthening in order for the nervous system to feel that the new ROM is safe and thus prevent it from retightening. Now, a little bit about my situation. I have bought Master the Shoulder back in November and took me about 2 weeks to learn the stretches and make a routine to follow. So I did and then I followed it until a week ago. Basically what I did was the intense ground lat stretch and the ground pec stretch as well as a bunch of other "minor stretches"(not from the program) and mobility BEFORE stretching as suggested. I did them consistently, 3-4 times a week whenever I was not sore, did everyday some limbering movements like the rubber cord sequence and Yuri's sequence, relaxed, deep breathing, enough time into the stretch, t-spine mobilization, soft tissue work etc. I know I stretched "right" because directly afterwards I really had gained ROM but the problem is it kept retightening back an hour later or the next day. I shot videos every few days doing the Emmet Louis' assessment for overhead flexibility and for a month or so I saw maybe 1-2cm progress, I can't really tell. A week ago I kind of reversed the order of some stuff that I did. I am always warmed up after doing my strength routine so I can go directly into my stretch routine. So this time I stretched (pecs/lats and the rest) and afterwards I did some wall slides, hanging scapular circles, rubber cord sequence and Yuri's sequence. So, stretching and THEN specific strengthening, I have been doing this for a week now and I have to say, this was the missing key for me. I can now stretch and "lock" the new range of motion! And I am seeing measurable progress! I'd like the opinions of other users and I have a question for Kit as well. I will speak only for the Master the Shoulder as this is the one I am going through now. The order of the exercises in the program is the opposite of what I described above and I understand this because they serve as a kind of exploration and warmup. But doing them like this did not work for me, I know that everyone is different and different things work for different people but this is an important aspect of stretching I believe. What's your view on this? Disclaimer: I am not saying the stretches are bad! Quite the contrary, the Mastery programs are the best resources I have about stretching! I am just making a case for the exercise order in MTS and why something different worked for me. Demetris
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