7 Day Shoulder / Neck Pain Solution
Neck and shoulder pain are often caused by muscle imbalances that develop from posture, repetitive movements, or injury. If you’re constantly feeling stiff or tight, chances are the muscles that should be working are underperforming—and the wrong muscles are overcompensating.
In this 7-day experience, you’ll follow a progressive path starting with isolated isometric holds for deep cervical stabilizers, scapular retractors, and shoulder rotators. These are muscles that often “go offline” due to our modern lifestyle. From there, we gently progress into integrated movement patterns and calisthenics that restore function and support the cervical spine.
This is where FIS TV stands out—we teach you to strengthen the muscles that actually hold your neck and shoulders in alignment. You’ll learn that muscles don’t stretch—they contract, and the key to long-term relief is activating your support system. The goal is freedom of movement without tension, and strength without pain.
Schedule: One Video a Day for 7 days
Skill Level: All levels
Duration: 15-30 minutes
Equipment: Yoga Block (or Pillow), Small Sponge Ball (or Pillow), chair, blanket (if needed), Yoga Strap (or any belt/sash)
Video Content in this section:
Day 1. Video 292 | Isometric Core Boost (15 mins)
Day 2. Video 302 | Isometric Shoulder Boost (15 mins)
Day 3. Video 379 | Isometric Neck and Shoulder Extension Boost
Day 4. Video 322 | C.P.I. for Neck and Shoulders (15 mins)
Day 5. Video 273 | FIS Neck and Spine Therapy (30 mins)
Day 6. Video 577 | Yoga for Neck, Back, & Shoulders (30 mins)
Day 7. Video 445 | Neck and Shoulder Mobility (15 mins)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Block: https://amzn.to/3ewJAJK
Mexican Blanket (Yoga): https://amzn.to/3iGLoDE
Yoga Strap (10 feet): https://amzn.to/3eymL8F
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Day 1 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
On Day one of the shoulder / neck pain solution series, we begin by strengthening muscles of the trunk and spine for improved spinal mobility. Having a strong and stable core is key, as we focus on flexion-based isometric exercises.
This is an equipment-free workout, using bodyweight only to ...
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Day 2 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
On Day 2 of the shoulder / neck pain solution program, let's strengthen muscles that depress the shoulder. When this are is stronger, we can then keep tension out of the neck and help you raise your arms overhead more efficiently.
A Yoga strap and mini ball will be incorporated in this routine...
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Day 3 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
In Day 3 of the shoulder / neck pain solution series, we will work to strengthen muscles that retract (move the shoulder blades together) the shoulder blades and help keep an upright posture. These include the rhomboids, middle trapezius, and other associated shoulder muscles. A Yoga strap (or...
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Day 4 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
On Day Four of the shoulder / neck pain solution series, we will work to strengthen muscles that protract (move the shoulder blades apart) and move the arms across the body. These include the pectorals and associated shoulder muscles. These exercises will help in reaching overhead and across t...
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Day 5 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
In Day 5 of the shoulder and neck pain solution series, we will work to strengthen muscles that extend the shoulder and help you maintain an overall upright posture using a mini ball. These will help to train your shoulders to stay back with less strain on your neck.
We start with retraction a...
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Day 6 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
On Day Ficve of the shoulder / neck pain solution series, we have a comprehensive focus of neck and shoulder muscles to bring about improved spinal mobility. If you are plagued with chronic pain and inflammation of the neck and shoulder region, these exercises can be done from any chair with no ...
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Day 7 Shoulder / Neck Pain Solution (15 minutes) with Lauren Eirk
On Day seven of the shoulder / neck pain solution series, we will address stress and its affect on this region. Many times, we use stretching, massage, and traction techniques to relieve pain. However, any modality that we use to increase range of motion can also potentially weaken muscles if th...
