These video lessons are only available ONLINE. You must be connected to the internet to access the lessons.

Why take these video lessons?

  • Relieve neck and shoulder pain

    Understand what's causing your neck and shoulder pain and how to release muscle tension to feel more comfortable in your body

  • Regain your energy

    Releasing muscle tension gives you back your energy. Sleep better, wake rested and continue doing the things you love

  • Feel good for the long-term

    Learn simply yet powerful movements that you can do whenever and wherever you like. Take responsibility for feeling good

Relieve neck and shoulder pain

Learn gentle, easy Somatic Exercises to improve posture and overall movement, and relieve muscle pain caused by hours of sitting, computer work, surgeries, injuries and one-sided repetitive movements. This video download is especially helpful for those with neck and shoulder pain, TMJ, shallow breathing and stooped posture.

What's included

    1. Welcome to Pain Free Neck and Shoulders

    1. 01 Soma Scan

    2. 02 Seated Arch and Curl

    3. 03 Arch and Flatten

    4. 04 Flower

    5. 05 Arch Flatten Cactus Arms

    6. 06 Back Lift

    7. 07 Cross Lateral Arch and Curl

    8. 09 Pulling Rope

    9. 08 Steeple Twist

    10. 10 Seated Twist

    11. 11 Seated Shoulder Variations

    12. 12 Seated Neck Variations

    1. Closing Reminders

    2. Before you go....

About this course

  • $29.99
  • 15 lessons
  • 1 hour of video content
PLEASE NOTE: This is the new format for the existing Pain-Free Neck and Shoulders DVD and Digital Download. If you already have either of those, you already have these video lessons.

Sample Routines

Here are some suggested sample routines depending on the amount of time you have for your practice

  • 30-minute routine: Arch & Flatten, The Flower, Backlift, Cross Lateral Arch & Curl, Steeple Twist, Seated Twist, Seated Shoulder Circles, Seated Neck Variations

  • 15-minute routine: Seated Arch & Curl, The Flower, Backlift, Steeple Twist, Pulling Rope (or Seated Twist)

  • 10-minute routine #1: Arch & Flatten (or The Flower), Seated Twist

  • 10-minute routine #2: Seated Arch & Curl, Arch & Flatten with Cactus Arms, Pulling Rope

  • 5-minute routine #1: The Flower, Steeple Twist

  • 5-minute routine #2: Seated Shoulder Circles, Seated Neck Variations


This course does not contain medical advice. It is intended for informational and educational purposes only and not for the purpose of rendering medical advice. It is not intended to substitute for professional medical advice, diagnosis or treatment. Please consult your healthcare provider for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition. Never disregard or delay seeking professional medical advice or treatment because of something you have seen in this course.