Primal 7 Shoulder Pain Relief Program


This program is all about our shoulders and how we can improve strength and flexibility in everyday movements.  

Our shoulders are ball and socket joints that connect our arms to our torso. When we use our arms to reach, carry, lift, or pull something, we’re also using our shoulders. This makes them essential to everyday acts like answering the phone, brushing our hair, getting something off of a high shelf, and lifting and carrying groceries.

Since most shoulder injuries are rooted in muscle weakness and muscle tightness, we can promote shoulder joint health by strengthening and stretching the muscles surrounding our shoulders. 

Our resident physical therapist designed the Shoulder Pain Relief Program to help you strengthen the small muscles that help you lift and reach, stretch out tight chest muscles that limit your range of motion, and strengthen the back muscles that are key to good posture. When practiced regularly, these routines can help you to relieve and prevent shoulder pain by improving your alignment, extending your range of motion, and putting your shoulders in a better position to lift and carry.

What is it?

Our Shoulder Pain Relief Program is a four-week program designed to improve your range of motion, flexibility, and strength, so you can have strong, healthy shoulders. Made up of seven videos, this program gives you ten-minute routines that can be done daily or every other day. 

This program will help you:

  1. Improve flexibility in tight muscles that limit your shoulder joint

  2. Strengthen weak muscles surrounding the shoulders to improve your ability to lift and carry

  3. Strengthen back muscles to improve your alignment and overall posture

  4. Re-educate the muscles surrounding your shoulders to work correctly

  5. Achieve full range of shoulder joint motion with proper movement mechanics

Is this program for you?

This program was designed for anyone who...

  • is currently dealing with shoulder pain.

  • is looking to protect their shoulders from future injuries.

  • wants a short, daily routine to keep their shoulders healthy.

What to expect:

Like our Foundations Program, this program is based on the ABCs of healthy movement; alignment, balance, and coordination. All three parts include an instructional video with in-depth, slow-paced explanations of each exercise as well as a follow-along video with music and a timer to guide your sessions.

Part one (week one) is all about practicing perfect alignment. That means doing holds. No quick movements, reps, or equipment changes – just getting comfortable in the positions. Since shoulder pain tends to be rooted in muscle weakness and tightness, the exercises we’ve chosen for this program work to stretch and strengthen the muscles around your shoulders. This will put your body in a better starting position and give you the strength you need for everyday movements like reaching for something on a high shelf, lifting and carrying groceries, and answering the phone.

Part two (week two) focuses on maintaining proper alignment and balance as you move. Working with the same postures as part one, part two incorporates reps (repeated movements) and guides you as you move between start and end positions. The goal here is to learn how your body behaves and feels while moving with correct posture.

Part three makes up weeks three and four of the program. In this part, you’ll combine alignment and balance, continue with reps, work on coordination, and ramp up the intensity. The goal of this last part is to challenge yourself and build endurance.

How much time will it take?

All of the routines in this program are meant to be completed in ten minutes or less.  

To make the corrections stick, we recommend you do these routines daily or every other day. You need to convince your body to change by repeating the correct movement over and over until it becomes normal!

The three parts of the program are mapped out to span four weeks, but we encourage you to listen to your body and go at your own pace. Maybe that means spending an extra week or two in Part Two of the program – maybe that means continuing to do Part Three for years to come. Do what feels right for you.

How to get started:

Please consult your healthcare professional before you begin any new program.

For this program, all you’ll need is a Primal 7 system and the seven videos below.

Essentially, the instructional videos are all about learning and the follow-along videos are all about doing.  Be sure to watch the instructional videos first, so you can complete the follow-along videos with perfect form. 





About our Instructor:

Jenna Ellis, PT

Jenna Ellis is a Physical Therapist. Throughout her ten-year career, she has specialized in orthopedics, post-op surgical patients and young athletes. Jenna has also worked in the homecare setting and loves getting people of all ages back to the game of life.  Prior to becoming a Physical Therapist, she was an Athletic Trainer working with high school and college-level athletes.

Jenna obtained her Bachelor’s Degree in Sports Medicine Athletic Training from the University of South Florida in 2007 and then went on to graduate from the University of Central Florida with a Doctorate in Physical Therapy in 2010.

You can learn more about Jenna here.

We’re listening.

We hope that our Shoulder Pain Relief Program helps you not only relieve your shoulder pain but also improve your everyday movements and Conquer Your Can’t.  We’d love to hear about your progress and are always open to suggestions as to what we can do to make our programs better. Whether you want to share an update, request a new program, or give us feedback, don’t hesitate to reach out.

You can comment below, email us at, or call us at 512-899-2054.

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