12-week program · by Dr. Ryan DeBell, MS, DC
Shoulder Mobility Program
A step-by-step plan to improve your shoulder range of motion, with self-performed soft tissue work, active stretching and loaded range of motion exercises in short sessions, four days a week.
It is a downloadable PDF program. You download one PDF file, open it on your phone, tablet or computer, and tap an exercise name to watch a video demo.
12 weeks
program length
4 days
per week
10–15 min
per session
Video
for every exercise
Why stretching isn't enough
You don't need more drills. You need a plan.
Wouldn't it be nice if all you had to do to improve the range of motion of your shoulders was basic pec and lat stretches? They may improve range of motion and tightness for a while, but they don't solve it.
Every stretch, mobilization and joint mobility drill is on YouTube or Instagram for free. The problem isn't access to drills. The problem is knowing what to do, doing it consistently, and following a structured plan to get you there.
Your shoulder also doesn't act alone. Your shoulder blade moves along your rib cage, so the mobility of your upper back decides how well you can position it. And because the shoulder is the most mobile joint in the body, it needs good control from your rotator cuff. That's why this program is more than stretching.
This program is for you if
- You want a structured plan to improve your shoulder mobility
- You have shoulder tightness or range of motion issues you want to improve
- You want better positions in overhead lifting, pull ups and other overhead exercises
- You coach or own a gym and want extra shoulder work you can use directly with your classes
It's not for you if
- You have a shoulder injury that hasn't been examined. Get it checked by a medical professional first: this program isn't designed to replace a proper evaluation
- You aren't committed to putting in the work
How it works
Every session has three parts
Each part sets up the next, so the range of motion you gain is range you can control.
1
Self-performed soft tissue work
Relaxes the muscles a little, which opens a window to work your joints through a larger range of motion.
2
Active stretching
Takes your joints, unloaded or lightly loaded, through your available range of motion under your own control.
3
Loaded range of motion and strength
The most often neglected part. You learn to control your new positions under load, so your nervous system lets you keep them.
Four types of days
Together they cover every direction your shoulder moves. The exercises change and progress in reps, sets and difficulty over the 12 weeks.
Day type 1
Extension focus
Biceps and pec flexibility, shoulder blade retraction, and control of shoulder extension.
Day type 2
Flexion focus
Lat and teres major flexibility, upward rotation of the shoulder blade, and control of pressing overhead.
Day type 3
Rotation focus
Upper back rotation, shoulder rotation range of motion and rotator cuff strength.
Day type 4
Diagonal focus
Lat and teres major flexibility, middle and lower trapezius strength, and diagonal pattern control.
What you get
Know exactly what to do, every day
- A 12-week training program (PDF) you can print or use on your phone, tablet or computer
- Daily sessions that show which drills to do and how many reps or for how long
- A video tutorial for every exercise, linked right from the session
- Record completed days and add training notes inside the program
- Lifetime access: download it any time from your account
What you'll need
Monster Bands #1 or #2, a TheraBand, a lacrosse or tennis ball, a foam roller and small weights of 2.5–5 lb. No gym membership needed.
Reviews
What customers say
Rated 5 out of 5
Physio said, "Whoever wrote this program, knows what they are doing."
I have a shoulder injury which has been preventing me from doing a lot of bodyweight exercises. … I came across this program and thought I'd give it a try. It is very well structured with videos for each exercise. You can't really get it wrong. Some time after I started this program I finally found another physio who actually took the time to find out what was wrong. I showed him this program and asked me, "Who did this?" He said that whoever wrote it knew what they were doing and that these would be the exercises he'd prescribe. … My shoulder *is* definitely improving. I am able to play table tennis again or hold a plank, which I couldn't do before.
E.B.
Verified reviewer, Shoulder Mobility Program
Rated 5 out of 5
Awesome program!
Perfect for those looking to supplement their current regiment. In particular, if you're an athlete that suffers from chronic shoulder issues then this program is for you! Additionally, CrossFit athletes can certainly benefit from corrective rehab/prehab measures to ensure they can feel good and perform well making this a great fit for them as well!
Jason C.
Verified reviewer, Shoulder Mobility Program
Rated 5 out of 5
Great program
This program is very thorough and well thought out. It is great for creating strong healthy shoulders
Corina B.
Verified buyer, Shoulder Mobility Program
A note from Ryan DeBell, MS, DC
Keeping your body moving well is a lifelong project
I designed this program for those who want guidance working on their shoulder range of motion. If you like learning about your body and figuring out better ways to keep it moving, this program was written with you in mind.
I have a Master's degree in Sport & Exercise Science and a Doctorate in chiropractic, and I've taught thousands of trainers, coaches, clinicians and athletes at my live workshops. Shoulder mobility is the area I heard about over and over again, and something I dealt with daily in my clinic. I created this program to simplify the complicated and make an actionable plan.
FAQ
Frequently asked questions
Is this an online course?
No. The Shoulder Mobility Program is a downloadable PDF program, not an online course. You download one PDF file and use it on your phone, tablet or computer. In the PDF you tap an exercise name to watch a video demo, and a video library lists a short video demo and a longer video tutorial for every exercise.
How do I get the program?
Right after you buy, you get an email with a download link. An account is also made for you on the site, where you can log in and download your programs any time. The program is a 12-week PDF with a video demonstration and tutorial for every exercise. You can print it or use it on a computer, tablet or phone.
How long are the sessions?
Each week has four training days of about 10–15 minutes each.
What equipment do I need?
- Monster Bands #1 or #2
- A TheraBand
- A lacrosse ball or tennis ball
- A foam roller
- Small weights, from 2.5–5 lb
I don't belong to a gym. Can I still do this?
Yes. People use it at home, while traveling for work, or mixed with gym workouts. All you need is the equipment above.
Can I use it alongside my other training?
Yes. It's an accessory program, so you can use it alongside any other exercise you're doing, or on its own.
I have an injury. Will this program help?
This program was not built to treat injuries. A lot of the movements and stretches in it have helped people, but always follow your doctor's advice and never train into pain. If it hurts, stop.
What if I need help?
We're here for you. You can reach out to us by email at [email protected] with any questions and we'll make sure you're taken care of.
Is there a refund policy?
Yes. If you request a refund within 30 days of your purchase, you are eligible for a full refund. See how it works.
The best time to start is today
The sooner you get started, the sooner you will make progress.
$49.00
One-time payment · Digital download: PDF · lifetime access
30-Day Satisfaction Guarantee
If you aren't happy with the program, request a refund within 30 days of your purchase for a full refund. How it works