MacKenzie Miller & Matt Stevens's "Shoulder Pain Relief" Online Video Workouts on Cody

Shoulder Pain Relief

Part of the Physical Therapy Bundle
$49.99
Buy Plan

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coaches

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an aren...

View Profile

Matt Stevens graduated from Walsh University in 2010 with a doctoral degree in Physical Therapy. For his undergraduate studies in Pre-Physical Therapy and Exercise Science, he attended Baldwin-Wallace College. His clinical expertise includes o...

View Profile
Diff all 30All Levels
Stopwatch 303 hr 13 min
Playbtn 305 videos

Whether you lift weights overhead, practice inversions, or spend hours at a desk or driving, Matt and MacKenzie will teach you to properly move and control the shoulder. Together we will address existing imbalances and dysfunction, and work to prevent future discomfort and chronic pain.

Matt earned his doctoral degree in Physical Therapy in 2010, and has helped countless clients at his PT facility near Cleveland, Ohio. MacKenzie is a certified personal trainer, whose passion centers on functional movement and mobility.

This series includes five classes that repeat over the course of six weeks. During the first two weeks, we restore range of motion in the thoracic spine, which is vital to proper shoulder biomechanics. We utilize props such as a therapy ball and foam roller to address myofascial restrictions of the shoulder and thoracic spine, allowing the joint to move freely.

In weeks 2 through 4, we build the foundations of a healthy shoulder through a variety of strengthening and scapular stability exercises. You will be introduced to a series of isometric holds and eccentric strengthening in multiple planes of motion. Kettlebells, dumbbells, and resistance bands help us to develop shoulder strength and improve symmetry. 

The final two weeks introduce functional patterns and dynamic movements. These exercises are designed to prepare the shoulder for any activity, sport, or task. Upon completion, you will have the tools and knowledge to maintain healthy and pain-free shoulders.

Workouts

  • Movegrid
    Play
    13:11
    Diff all 20All Levels
    This is Day 1 of MacKenzie and Matt's "Shoulder Pain Relief" plan.
  • Movegrid
    Play
    0:44
  • Movegrid
    Play
    26:56

    Day 1: Soft Tissue Restoration

    Diff all 20All Levels
    Welcome to Day 1! Today we are starting off with soft tissue restoration. Get ready to release tension.
  • Movegrid
    Play
    37:46

    Day 2: Movement Restoration

    Diff all 20All Levels
    Day 2 is all about movement. After restoring tissue, movement is key. Today we will move the shoulder through all ranges of motion to prepare for future strengthening.
  • Movegrid
    Play
    0:23

    Day 3: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    26:56

    Day 4: Soft Tissue Restoration

    Diff all 20All Levels
    This is one of the most important videos throughout the series. Tissue restoration is a self-massage. Who doesn't want more massages in their life? Improving soft tissue fu...
  • Movegrid
    Play
    37:46

    Day 5: Movement Restoration

    Diff all 20All Levels
    Today we continue our journey on improving the mobility in our shoulders. Flexibility and mobility are key to reducing pain and stress on our shoulders.
  • Movegrid
    Play
    0:23

    Day 6: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    34:19

    Day 7: Thoracic Mobility

    Diff all 20All Levels
    Day 7 we shift our focus to increasing mobility in our thoracic spine. The shoulder and thoracic spine must work in harmony.
  • Movegrid
    Play
    26:56

    Day 8: Soft Tissue Restoration

    Diff all 20All Levels
    Welcome to week 2! It's time to check in with what areas around your shoulders could use a little TLC. Let's roll.
  • Movegrid
    Play
    34:19

    Day 9: Thoracic Mobility

    Diff all 20All Levels
    Hope you’re ready for some more thoracic mobility. We can’t stress enough how important this work is to improve shoulder mechanics.
  • Movegrid
    Play
    0:23

    Day 10: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    37:46

    Day 11: Movement Restoration

    Diff all 20All Levels
    Our bodies are meant to move, so let's show them the way. Let's get going!
  • Movegrid
    Play
    34:19

    Day 12: Thoracic Mobility

    Diff all 20All Levels
    Too many hours in the car, sitting at your desk or on your phone? Your thoracic spine will thank you after today.
  • Movegrid
    Play
    26:56

    Day 13: Soft Tissue Restoration

    Diff all 20All Levels
    We've reached Day 13! We hope you are starting to notice a difference in the way your shoulders are feeling.
  • Movegrid
    Play
    34:46

    Day 14: Scapular Stability

    Diff all 20All Levels
    Day 14 is the first day we incorporate scapular stability. Take it slow and concentrate on your form and technique. Today we start building the foundation for a healthy sho...
  • Movegrid
    Play
    0:23

    Day 15: Rest Day

    Diff all 20All Levels
    Enjoy your rest day today!
  • Movegrid
    Play
    37:46

    Day 16: Movement Restoration

    Diff all 20All Levels
    Move mindfully and start to tune in to your body. Maybe some areas or movements need extra attention today. Don’t hesitate to pause the video and work out the kinks.
  • Movegrid
    Play
    34:19

    Day 17: Thoracic Mobility

    Diff all 20All Levels
    Mobility! Mobility! Mobility! A healthy spine leads to healthy shoulders.
  • Movegrid
    Play
    26:56

    Day 18: Soft Tissue Restoration

    Diff all 20All Levels
    We use our shoulders every day so it's only fair we give them a little love in return.
  • Movegrid
    Play
    34:46

    Day 19: Scapular Stability

    Diff all 20All Levels
    Time for more stability work. These exercise variations should be feeling a bit easier but continue to focus on quality of movement.
  • Movegrid
    Play
    0:23

    Day 20: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    37:46

    Day 21: Movement Restoration

    Diff all 20All Levels
    As we work our way into week 3 you should feel a difference in the way shoulders are moving. Your shoulders love you for this work!
  • Movegrid
    Play
    30:09

    Day 22: Shoulder Strength

    Diff all 20All Levels
    Get ready to feel the burn as we start building strength in our shoulders. Initially, our focus is on quality of movement rather than quantity. Listen to your body and modi...
  • Movegrid
    Play
    34:46

    Day 23: Scapular Stability

    Diff all 20All Levels
    Today we continue to work on the building blocks of a stable and healthy shoulder.
  • Movegrid
    Play
    0:23

    Day 24: Rest Day

    Diff all 20All Levels
    Enjoy your rest day today!
  • Movegrid
    Play
    26:56

    Day 25: Soft Tissue Restoration

    Diff all 20All Levels
    It's Day 25! Today's workout is Tissue Restoration. By now, this workout should be your check-in. How are you feeling? What needs a little extra attention?
  • Movegrid
    Play
    34:46

    Day 26: Scapular Stability

    Diff all 20All Levels
    Having a solid foundation is key to resolving pain and improving function in our shoulders. If you can maintain good form don’t be afraid to increase the resistance as you ...
  • Movegrid
    Play
    28:50

    Day 27: Dynamic Movement

    Diff all 20All Levels
    This is where the fun begins. Take this video slow as we start to introduce new and challenging movements. As always, quality over quantity.
  • Movegrid
    Play
    0:23

    Day 28: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    30:09

    Day 29: Shoulder Strength

    Diff all 20All Levels
    After several weeks of soft tissue and movement restoration it’s time to start building strength. Continually add resistance as needed. These movements should not be painfu...
  • Movegrid
    Play
    26:56

    Day 30: Soft Tissue Restoration

    Diff all 20All Levels
    Today is all about giving your muscles some love after the hard work you’ve put in. You may experience some new sore spots as we introduce new strengthening activities.
  • Movegrid
    Play
    28:50

    Day 31: Dynamic Movement

    Diff all 20All Levels
    Get ready for your shoulders to be tested during these dynamic movements.
  • Movegrid
    Play
    37:46

    Day 32: Movement Restoration

    Diff all 20All Levels
    Today should feel like a recovery day after the Dynamic Shoulder workout yesterday. Feel proud of how far you've come in this plan!
  • Movegrid
    Play
    30:09

    Day 33: Shoulder Strength

    Diff all 20All Levels
    Think back to when you first did these strengthening exercises – hopefully you're starting to feel more confident in your ability to support and move your shoulders.
  • Movegrid
    Play
    0:23

    Day 34: Rest Day

    Diff all 20All Levels
    Today is a rest day!
  • Movegrid
    Play
    28:50

    Day 35: Dynamic Movement

    Diff all 20All Levels
    As we begin the last week of this program remember that you are your best instructor. You will experience good and bad days during this journey so always remember that you ...
  • Movegrid
    Play
    26:56

    Day 36: Soft Tissue Restoration

    Diff all 20All Levels
    Take a moment to reflect back to when you first started this plan. How different does this workout feel now verses Day 1?
  • Movegrid
    Play
    30:09

    Day 37: Shoulder Strength

    Diff all 20All Levels
    Feeling stronger? Feeling more stable? Hopefully you have been able to increase your workload while decreasing your pain.
  • Movegrid
    Play
    28:50

    Day 38: Dynamic Movement

    Diff all 20All Levels
    Day 38 means you're nearing the end!? Today we'll be working on building strength with dynamic movements. So, grab your weights and let's get started!
  • Movegrid
    Play
    0:23

    Day 39: Rest Day

    Diff all 20All Levels
    Today is a rest day.
  • Movegrid
    Play
    30:09

    Day 40: Shoulder Strength

    Diff all 20All Levels
    The next three days we will be asking a lot of you physically, but know that you're ready! Trust in the process and what your body tells you, and keep up the great work!
  • Movegrid
    Play
    28:50

    Day 41: Dynamic Movement

    Diff all 20All Levels
    Be proud of yourself! You've made it to the second to last day.
  • Movegrid
    Play
    30:09

    Day 42: Shoulder Strength

    Diff all 20All Levels
    Congratulations you made it to Day 42! Though this plan may be done, your work surely isn't!

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.
If I have questions while using the plan, can I get help?
Yes! We're happy to help with any questions you have on our plans. Just shoot an email to [email protected] and someone from our team will be in touch shortly!

Ready to get started?

$49.99
Buy Plan