Just 15 minutes a day to end your shoulder pain! Download the exercise program now and get started!
improve your posture
increase your rotator cuff strength
ease pain from arthritic joints
Learn exercises to treat your Frozen Shoulder
program designed by a licensed Physical Therapist
My name is Ed Deboo and I’ve been a Physical Therapist for over 20 years. I’m the owner of Integrative Physical Therapy in Bellingham, WA and I’ve treated hundreds of clients with shoulder problems including tendonitis, frozen shoulder, shoulder bursitis, impingement syndrome, and rotator cuff weakness with great results!
Let me show you how to improve your posture, increase your shoulder range of motion and strength, and return to pain-free state of living, all from the comforts of your home without expensive equipment to buy.
Shoulder pain is a common ailment effecting millions of people each year. Although there are many different structures in the shoulder that can cause us to have pain, most of the underlining causes remain the same:
- poor posture
- weakness of the scapular (shoulder blades) muscles
- tightness of the anterior chest muscles
- rotator cuff weakness
- poor breathing patterns
Are you ready to take back your life?
- Learn rotator cuff and shoulder exercises that you can start immediately to improve your posture and reduce your shoulder pain.
- All shoulder exercises have written explanations, pictures, and video demonstrations of the correct form. There is no costly equipment to purchase to perform the exercises.
- Special section on Frozen Shoulder exercises.
- Learn about how what we think about our shoulder and the words we use to describe our shoulder can have a profound effect on our overall pain levels.
- Learn how correct breathing techniques can reduce muscular stress in your neck and shoulder and lower stress levels by calming your nervous system.
- Develop techniques to improve your posture and learn how shoulder function is directly related to your posture.
Congratulation on taking the first step in eliminating your shoulder pain!
If you have any questions or comments, please e-mail me at firstname.lastname@example.org
Let’s get started!
The exercises are easy to perform and should take you no longer than 15 minutes a day to perform.
First, let’s make sure you have the right attitude to help your shoulder recover as fast as possible and that you understand the role of posture in shoulder pain:
How thoughts and words effect our pain
Words are powerful. They can be healing but also hurtful. Even if you are in pain, avoid using negative words such as “excruciating” or phrases like “my terrible shoulder” or “my neck is really screwed up” if you expect to recover in the shortest amount of time. My patients know that I will redirect them if anything negative is said about their body or condition because that will affect the healing process in a detrimental way.
Research studies have demonstrated how words that describe a painful experience such as “excruciating” and “paralyzing” can turn on areas of the brain where painful input is processed and stored. Those who dwell in their pain and discuss it frequently may actually be exacerbating their symptoms by keeping that part of the brain that processes painful input “turned on”. Pain researchers have also demonstrated that when pain centers of the brain are turned on, the participants had less tolerance to a painful stimulus, thereby making the same pain experience greater.
So what do we do with this information? First of all, stop dwelling on the pain and keep it objective, “muscle strain of my neck” versus “I have really screwed up my neck now and it’s something really major”. Remember, if painful words can turn on the “pain sites” in your brain, positive words and thoughts can help to close them.
Focus on what you “can” do. Avoid using any negative, emotionally charged descriptors when referencing your shoulder pain.
Tell yourself that your shoulder will get better and believe it.
Role of posture in shoulder pain:
How we stand and sit play a large role in how our shoulders function. Our shoulders function best, with the least amount of muscular strain, when we have our shoulder blades pulled back and down and our upper trapezius muscles are relaxed.
1. Stand with your shoulders intentionally rounded forward and your neck in a forward position.
2. Try and lift your arms up high overhead. Appreciate of how it feels and how much effort is needed.
3. Now gently pull your shoulder blades back and down, standing up tall. Do the same thing, lift your arms high overhead and notice how much easier it is and with less effort.
4. Being in a slouched position while standing or sitting places a great deal of stress on the muscles around the shoulder and neck.
Exercises to help regain proper posture are discussed in the Phase 1 exercise section.
Here’s how the program works:
The rehabilitation exercises have been divided into 3 groups: Phase 1, 2, and 3.
Determine which phase of rehabilitation you are in based on your symptoms:
o Phase 1: Constant level of pain, difficulty sleeping, unable to use your arm for most household activities, and significant loss of active range of motion.
o Phase 2: Pain is no longer constant, but you still lack full range of motion. Starting to do some basic tasks with your arm, but it’s painful in certain directions.
o Phase 3: You have regained almost full range of motion in all directions, but your shoulder lacks full strength as it is easily “flared up”.
If you have been diagnosed with a Frozen Shoulder (adhesive capsulitis), proceed to the special exercise section just after Phase 3.
Phase 1 exercises:
All exercises in Phase 1 are to be done 2-3 times per day.
The goals in the early part of your rehabilitation are to control your pain levels, improve your sleep pattern, and avoid movements in painful directions.
1. The use of ice and heat: Icing your shoulder for 10-15 minutes before bed may help to reduce pain at night. The use of a heating pad for 10-15 minutes to help loosen your shoulder before exercises may be helpful. Word of caution with heat: If your shoulder feels as though it is swollen or is warm to the touch, you should avoid the use of heat as this may increase your swelling and level of inflammation. Another hint on the use of ice and heat: If your shoulder is sore from overuse then ice, if it’s sore from inactivity, then use heat.
2. Medications: Contact your personal physician to discuss which pain medications may be the most effective in helping you to control the pain in the early phases of rehabilitation and especially at night to help you sleep.
3. Sleeping: Sleeping through the night is imperative as this is when the body heals. You may have to sleep in a recliner temporarily or use additional pillows to help you get comfortable.
-sleep on the unaffected shoulder
-the painful shoulder is supported with pillows
-your elbow should be at the same height as your shoulder
or slightly higher.
Belly breathing: Let’s first start by talking about the role of respiratory diaphragm or “belly breathing” in regards to shoulder pain.
We have a large dome shaped muscle, called the respiratory diaphragm
that lies just below the rib cage and is designed for breathing. This
muscle attaches on the lower six ribs and inserts on the front of the
Under normal breathing conditions, we should be breathing in and out of our abdomen (stomach), and not our chest. The reason chest breathing is not desirable under normal conditions is that in order to breathe in and out of our chest, the muscles of the neck and upper back are constantly contracting to “lift our rib cage”, leading to excess tightness, fatigue, and tenderness in these muscles.
Excessive tightness of the chest and neck muscles can also be factors in increasing shoulder pain. The only time we should be breathing in and out of our chest is when we need extra oxygen after physical exertion, i.e. running up stairs, jogging, etc.
When we use our belly muscles to breath, we are influencing our nervous system as well. Our autonomic nervous system is divided into two main areas, parasympathetic and sympathetic. When we are relaxed and not in pain, we are usually in parasympathetic tone: muscles are relaxed, blood flow to muscles is maximized, and our chest and neck muscles are relaxed.
Sympathetic tone is just the opposite, our “fight or flight” system: this is characterized by chest breathing which increases the tension in our neck and upper shoulder muscles that can lead to pain. Chest breathing should not be your normal pattern in a relaxed mode. Characteristics of chest breathing individuals include frequent breathe holding and sighs.
This ends the free introduction. To get access to the entire program and videos, you can purchase the program now for instant access
Here’s what you get when you
purchase the program:
- A 21 page Shoulder Exercise Program designed by a physical therapist – complete with photos and explanations on how to do the exercises.
- Access to the professional videos for each phase of the exercise, demonstrated by a physical therapist.
PURCHASE NOW AT THE INTRODUCTORY PRICE OF ONLY $4.99
*Before starting any exercise program, be sure to get clearance from your physician.