Hey EPIC people!

Today we’re working on alleviating shoulder pain!

Close your eyes, breath in, and bring your awareness to your shoulders. Notice how they feel? Chances are you’ll feel some pain, tension, or sensation in this area. This is common! Shoulder pain or tightness affects 18 to 26 percent of adults.

Add these simple exercises to your routine, three to five times per week, to relieve shoulder pain. While doing these exercises, focus on relaxing and releasing tension in your shoulders.

We’ve compiled 4 exercises to help you relieve discomfort in your shoulders:


RAD Rounds

Figure 8’s


Exercise Breakdown: 


5 reps per side

  1. Lay on your back. Set-up with a light bell in your left hand. Press the left arm to lock out for the entirety of the movement 
  2. Bring the stance narrow and the right hand vertically overhead, palm up
  3. Using your left leg, drive the torso and roll
  4. Place your left knee on the ground at right angle from your hip, head resting on right bicep
  5. Stacking the shoulders and the hips, begin to rotate the torso
  6. Flex your left shoulder. Use your lat to pull the shoulder blade down
  7. Begin to straighten out both legs. Lock your knees and point your toes
  8. Allow the shoulder blades to pull together but never up
  9. Slowly reverse the movement. Return to a lying position before repeating on the opposite side

RAD Rounds for shoulders:

30 sec per side

  1. Place the round on a wall and bring it in between your shoulder blades
  2. Breathe in and out moving it slowly in small motions
  3. Work your way in all the tight spots

Click here to find it in our webstore!

Figure 8’s:

10 reps per side

  1. Place a yoga block in your hand palm up, in front of you
  2. Rotate the block inwards under your arm and back around to the starting position

(It’s a little tricky, but great for opening up the shoulders)


10 reps

  1. Lie on a mat face down with arms extended in front. Keep your neck in a neutral position and keep your abdominals contracted
  2. Lift both arms, both legs, head, and chest from the mat at the same time
  3. Bring your arms over to your sides
  4. Hold the position for 3 to 5 seconds
  5. Slowly lower your limbs to the starting position
  6. Lower to the starting position and repeat 5 to 10 times

Sitting for any long period of time will contribute to a lack of shoulder mobility. Adding these simple shoulder mobility exercises to your routine are a great way to help alleviate shoulder pain. 

Want to work on your mobility and range of motion? Want to gain strength properly? Want to level up your body and mind?

Preserve your fitness, gain strength, support and accountability during these tough times. We’ve got you covered!

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