6 Weeks to Pain-Free Shoulders

6 Weeks to Pain-Free Shoulders

Restore strength and mobility — without the guesswork.

Strong, mobile shoulders aren't built by stretching alone. This 6-week program blends breathwork, mobility, and strength to restore pain-free movement — with simple, sustainable sessions designed to fit real life.

Restore strength and mobility — without the guesswork!

Strong, mobile shoulders aren't built by stretching alone. This 6-week program blends breathwork, mobility, and strength to restore pain-free movement — with simple, sustainable sessions designed to fit real life.

Goal:
Mobility
Bodyweight, Stretching, Functional, Shoulders
6 weeks program 3 days/week <30 mins
Level:
All Levels
Goal:
Mobility
Bodyweight, Stretching, Functional, Shoulders
6 weeks program 3 days/week <30 mins
Level:
All Levels
cover image

About the program

This 6-week, 3x/week plan combines nervous system-informed breathwork, targeted mobility, and functional strength progressions to reset your posture, rebuild shoulder strength, and help you feel confident overhead again. No hardcore gym sessions needed — just consistent, smart movement.

    Workouts

    Week 1: Awareness + Mobility
    Week 1: Awareness + Mobility
    5.0
    Week 1: Awareness + Mobility
    Week 1: Awareness + Mobility
    5.0
    Week 1: Awareness + Mobility
    Week 1: Awareness + Mobility
    5.0
    Week 2: Scapular Control
    Week 2: Scapular Control
    5.0
    All Levels, Functional, Home, Mobility, Pilates, Upper Body
    Week 2: Scapular Control
    Week 2: Scapular Control
    5.0
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
    avatar

    About Hannah Joy Hoffman

    Online personal trainer

    I'm Hannah Joy, your coach for Pain-Free Posture™. I specialize in helping you restore strong, mobile, pain-free movement through nervous system-first training. My programs blend breathwork, functional mobility, and sustainable strength — designed to rebuild your posture from the inside out. You don’t have to live with stiffness, instability, or discomfort. With the right approach, you can move better, feel better, and trust your body again.

    Get support & accountability from our amazing community

    Find encouragement and accountability by connecting with others in our exclusive private community. There you can learn about nutrition, learn more about form, and connect with other members. Bonus: Hannah will be right there to cheer on you.

    Tips for Pain-Free Shoulder Success

    Maximize your results with these quick tips: ✅ Focus on slow, controlled movements — not rushing through reps. ✅ Prioritize breathing: smooth exhales help stabilize your core and shoulders. ✅ Less is more — quality movement beats quantity every time. ✅ Use the Recovery Breathwork whenever you feel tension creeping back in. ✅ Consistency wins: 10 minutes a day beats 1 hour once a week. Your strongest, most pain-free movement is built one smart rep at a time.

    Frequently asked questions

    How many days per week should I do the workouts?
    The program is designed for 3 days per week. This frequency helps you restore strength and mobility without overwhelming your joints or nervous system.
    What equipment do I need?
    Light dumbbells (5–15 lbs recommended) Resistance bands (light and medium resistance) Wall space
    What if I have previous shoulder injuries?
    This program is built to be joint-friendly and restorative, focusing on control, not aggressive loading. However, always consult your physician or physical therapist before starting any new program if you’re recovering from an injury.
    I missed a week — what should I do?
    Life happens! Pick up where you left off. The goal is to build a sustainable foundation, not race to a finish line. Your shoulders (and nervous system) will thank you for moving at your own pace.
    Can I add this program on top of my other workouts?
    Yes — but listen to your body. This program can complement strength training, yoga, or sports by improving shoulder function and reducing stiffness. On heavy upper-body training days, you may want to separate the Pain-Free Shoulders sessions to a different time or use them as a recovery day.
    Will this program help with posture too?
    Absolutely. Many shoulder issues are tied to posture, ribcage position, and breathing patterns. This program integrates breathwork, mobility, and strength to rebuild not just your shoulders — but your whole upper-body posture.
    What happens after the 6 weeks?
    You can: Repeat the program to deepen your results Revisit specific sessions whenever you feel tight or unstable Transition into more advanced pain-free performance training (coming soon!) Your shoulders are a system — and you’ve just upgraded it.

    24/7 customer support

    [email protected]
    In-app chat support

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