Need some help with your shoulder function, but unsure where to start?
That's why we made this 5-day mini-course! This course is for you if you have:
- shoulder pain
- an achy upper back
- chronically tight or stiff shoulders
- cycles of discomfort, irritation or inflammation after workouts or specific movements
While this course isn't designed to be a comprehensive resource, it will introduce basic techniques to build and maintain good shoulder function. We'll cover:
- myofascial release techniques to find ease in common tension spots
- exercises to build better function in the scapular stabilizers, which provide the foundation of good shoulder health
- ways to create engagement and support in the rotator cuff
- foundational mechanics for overhead movement
- tips for finding stability in load-bearing and dynamic scenarios, AKA real-life movement and training!
Shoulder pain is an all-too-common complaint in the active population. Being in pain doesn't have to be a given, though!
The shoulder is an interesting joint: it's highly mobile, which means that it can also be somewhat prone to instability, and potentially, soft tissue irritation and inflammation. There are many factors than can contribute to dysfunction and pain, including:
- suboptimal rotator cuff function
- muscular imbalances
- inadequate range of motion
- repetitive movement
- poor alignment
- weakness in the upper back/ scapular stabilizers
- inefficient movement mechanics
- postural habits
This introductory course will touch on techniques to address all of the above factors, and to give you an idea of what to expect from our full 12-week shoulder health program.
Please note: while this mini-course covers some introductory techniques for general tension relief, it is NOT designed to be a comprehensive resource. If you're in pain, or need to build long-term capacity for training, we highly recommend our 12-week program, which is designed to build meaningful strength and safeguard against future injury.
What to expect from this program:
- an average of 15-25 minutes of exercises/ day, 5 day program
- easy-to-complete movements: simply follow along with videos of each exercise
- a safe, science-informed approach
- introductory tips to help you move efficiently and improve your movement mechanics
- targeted myofascial release to alleviate common tension spots, aid recovery, boost tissue hydration and improve range of motion
- built-in guided recovery and relaxation, because that's where the gains happen!
What equipment will I need?
You'll find it useful to have the following gear on hand:
- a pair of myofascial release balls (we love RadRoller!)
- a pair of yoga blocks
- a blanket or large beach towel
- a little bit of clear wall space, and enough
- a yoga mat is optional, but can help you get more comfortable
Example Curriculum
- Let's Start! Program introduction & FAQ's (3:26)
- Demystifying MFR (5:16)
- Day 1, Exercise 1: Rotator Cuff: Infraspinatus Myofascial Release (8:00)
- Day 1, Exercise 2: Rotator Cuff: Easy Rotator Cuff Stability Builder (6:41)
- Day 1, Exercise 3: Rotator Cuff: Shoulder Co-Contraction (6:21)
- Day 2, Exercise 1: Scapular Function: Rhomboids Myofascial Release (6:19)
- Day 2, Exercise 2: Scapular Function: Scap Squares at Wall (3:17)
- Day 2, Exercise 3: Scapular Function: Scapular & Rotator Cuff Function (11:04)
- Day 3, Exercise 1: Thoracic Function//Pecs: Thoracic Extension (4:24)
- Day 3, Exercise 2: Thoracic Function//Pecs: Thoracic Rotation in Lunge 2 (6:52)
- Day 3, Exercise 3: Thoracic Function//Pecs: Pecs - Active Range of Motion (5:31)
- Day 4, Exercise 1: Rotator Cuff: Shoulder Strength and ROM (9:58)
- Day 4, Exercise 2: Rotator Cuff: Two-Part Stabilization & Overhead Mechanics (5:02)
- Day 5, Exercise 1: Dynamic Movement//Recovery: Full Shoulder Flow 1 (17:32)
- Day 5, Exercise 2: Dynamic Movement//Recovery: Body Scan (14:47)
Psst! Do your upper back and neck also feel stiff and cranky?
We also offer a popular 5-day Upper Body Tension Relief course, which you can bundle with the Shoulder Health Basics program. Together, these two programs complement each other and make a create comprehensive approach to maintaining your upper body mobility.
The best part? Purchase both courses together and you get a discounted price! Click the button below to buy the bundle and get a $10 discount.
A little bit about myofascial release
Myofascial release is a safe and pleasant technique that we love including in our programs! Myofascial release:
- is an excellent way to maintain range of motion and tissue health
- boost muscle recovery and increase hydration
- provides a wonderful opportunity for nervous system recovery- a crucial part of our overall wellbeing, ability to move well and feel good in your body
- can act as both a pre-workout warmup or cool down, making it a versatile tool to have in your mobility maintenance toolkit
- equips you with personalized techniques to maintain tissue health well beyond the end of your program
Our programs are proud to exclusively use RadRoller myofascial release tools- we’ve found these to be the most versatile and high quality implements out there. With a variety of sizes and degrees of firmness to choose from, you can select something that will work for your unique body. Additionally, all RadRoller tools have a pleasant anti-slip surface that makes it easy to keep the tools in place. You'll also get a discount on your purchase by shopping with the above link!
For recovery purposes, we recommend the Recovery Rounds, which have a nice amount of give to them, making for a gentler and more relaxing experience. We also love the classic Rad Roller- perfect for common tension spots around the neck, shoulders and upper back.
Meet your instructor!
Jenni Tarma is a lifelong athlete, endurance runner, RRCA Endurance coach, CrossFit athlete and CF- L1 trainer, and a full-time yoga teacher. She specializes in working with an active population and coaches everyone from elite athletes to casual weekend golfers and hikers looking to feel better in their bodies. She has multiple advanced certifications in anatomy, physiology and biomechanics, and is a lead teacher in the Carolina Yoga 200hr teacher training program, where she has mentored dozens of new yoga teachers. She is also a senior teacher in the Yoga Medicine 500hr program, and has created continuing education courses on teaching yoga to athletes for the YM community.
She is an enthusiastic writer who has contributed articles to Yoga Journal, Healthline, Weight Watchers, OpenFit, Reebok and Yoga Medicine®’s online forum among others, and recently released an e-book on hamstring tendon injuries. Aside from working with countless athletes and active folks on their shoulder health, she's dealt with her own shoulder problems, and understands how debilitating, limiting and frustrating these issues can be.
Jenni and the Kaari team are excited to work with you! We can't wait to help you move and feel your best.
Check out our other courses:
We offer a variety of courses to take care of your aches and pains, improve performance, and generally help you feel and move better in your body. Click below to see more details!