Shoulder Pain Relief
Fix the structural imbalances driving your shoulder pain, without cortisone shots or surgery.
Most shoulder pain, including rotator cuff issues, impingement, and general joint aching, stems from how the shoulder sits in the socket, not from the rotator cuff muscles themselves. When the shoulder blade is tilted or the chest is collapsed, the subacromial space narrows and every arm movement becomes a pinching, grinding, painful experience. This program restores the shoulder's structural position so it can move freely again.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 17 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 17 minutes. Weeks 5-8: 9 exercises, about 19 minutes. 6 new exercises come in, 3 drop off. Weeks 9-12: 9 exercises, about 19 minutes. 6 new exercises come in, 6 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Do these 6 exercises each session, about 17 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 17 min
Your routine each session
- 1Static Back
- 2Doorway Chest Stretch
- 3Pec Minor Stretch
- 4Thoracic Extension (Foam Roller)
- 5T-Spine Rotation
- 6Wall Angels
Short on time? Do just Doorway Chest Stretch, Thoracic Extension (Foam Roller), T-Spine Rotation, Wall Angels (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
9 exercises
about 19 min
Your routine each session
- 1Doorway Chest Stretch
- 2T-Spine Rotation
- 3Wall Angels
- 4Scapular Wall Slides New
- 5Face Pulls (Resistance Band) New
- 6Band Pull-Apart New
- 7Ear to Shoulder Stretch New
- 8Upper Trap Release New
- 9Levator Scapulae Stretch New
No longer in your routine: Static Back, Pec Minor Stretch, Thoracic Extension (Foam Roller). You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Scapular Wall Slides, Face Pulls (Resistance Band) (about 8 min).
Phase 3StrengthDo these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 6 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 6 new exercises come in, and 6 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Your routine each session
- 1T-Spine Rotation
- 2Wall Angels
- 3Scapular Wall Slides
- 4Prone Y Raise New
- 5Prone T Raise New
- 6Standing Arm Circles New
- 7Bear Crawl Position New
- 8Cervical Retraction New
- 9Overhead Reach with Squat New
No longer in your routine: Doorway Chest Stretch, Face Pulls (Resistance Band), Band Pull-Apart, Ear to Shoulder Stretch, Upper Trap Release, Levator Scapulae Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Wall Angels, Scapular Wall Slides, Cervical Retraction (about 8 min).
Do any of these sound familiar?
- Pain when reaching overhead or behind your back
- Shoulder that clicks or catches with movement
- Night pain, woken up by shoulder discomfort
- Weakness when lifting anything to the side or front
- Tight chest and front of shoulder that stretching doesn't fix
Why this happens
The root causes behind shoulder pain relief.
- Forward head and rounded shoulders narrowing the subacromial space
- Weak lower and middle trapezius letting the shoulder blade tip forward
- Tight pec minor pulling the shoulder blade into anterior tilt
- Internal rotation pattern from desk work compressing the joint
Why this works
Shoulder impingement happens when poor shoulder mechanics cause the rotator cuff tendons to get pinched during overhead movement. The root cause is almost always a combination of a forward-rounded upper back, weak rotator cuff muscles, and tight pec minor. This program opens the thoracic spine, corrects scapular positioning, and builds the rotator cuff strength that stops the impingement from occurring.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
16 more videos included with purchase.
Unlock all 18 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can I fix shoulder impingement without surgery?
Yes, the research shows exercise therapy matches or outperforms surgery for shoulder impingement in most cases. The key is correcting the position of the shoulder blade, not just strengthening the rotator cuff in a poor position.
Will this help with a rotator cuff tear?
For partial tears and tendinopathy, yes. Full thickness tears that cause functional loss may require surgical evaluation. This program helps both pre- and post-surgical cases by restoring the structural environment the cuff operates in.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 18 corrective exercise videos
- Scapular positioning focus throughout
- Rotator cuff strengthening in correct position
- Lifetime access on any device
- 30-day money-back guarantee
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