Stop Chasing Shoulder Pain! + New Class Survey Link
If your shoulders are constantly tight, irritated, or feeling “impinged” (not a diagnosis anymore FYI), it might be worth looking somewhere other than the shoulder itself.
Not because the shoulder is never the issue. But because it rarely works alone.
Sometimes, limitations in the mid-back play a role.
This week’s video walks through a simple three-step T-spine pivot flow. Nothing flashy. Just focused work aimed at restoring motion that supports better overhead mechanics.
We talk a lot about training the system, not just the symptom. This is one example of what that looks like.
Why the Mid-Back Matters
Your shoulder relies on the thoracic spine to extend and rotate. It doesn’t have a ton of motion like other parts of the spine but it still needs to move.
If the mid-back is stiff or doesn’t move well, the shoulder has to find motion somewhere else. Sometimes that works for a while. Sometimes it doesn’t.
Under load, we can see that compensation can show up as irritation.
So instead of only stretching what feels tight, we look at whether the joints upstream are actually doing their job.
Not a guarantee. Not a magic fix. Just smart assessment.
We often bake parts of this mobility drill into your warm-ups if you work out with us; but, if you don’t, this is a great routine to do anytime. Even if you just do the third part…
The 3-Step T-Spine Pivot Flow
1. Thoracic Extension Over Roller
A simple way to reintroduce extension to a posture that’s usually flexed most of the day.
If overhead motion feels restricted, this is often a good place to start exploring.
2. Pinned Open Book
Top knee pinned. Low back quiet.
Now rotation has to come from the thoracic spine.
Slow breath. Controlled movement. See what’s actually available.
3. Pinned Side-Lying Windmill
Now we integrate shoulder blade movement with rib cage motion.
If your hand doesn’t reach the floor, that’s information. Not good or bad. Just information.
This isn’t about chasing a stretch. It’s about restoring usable motion that supports strength training.
Do the flow. Then train!
Help Us Shape What’s Next
We’re considering adding new offerings:
• Tues and Thurs cardio, active recovery, stretch, and make-up training
• A Saturday workout that adds on to your current training but also serves as a solid solo full body session
• A Saturday stretch flow right after
Before we build it, we want YOUR input.
If you’re a current member, this is especially for you.
If you’ve been thinking about joining, your feedback helps too.
Take two minutes and tell us what would actually be useful:
We’ll review responses and adjust programming in the coming weeks.
📣 Quick Announcements:
🏃 Annadel 5K/10K/Half – April 18: It’s back! Some of our coaches are building toward longer distances, but we’ll be programming smart 5K and 10K prep for anyone who wants in. Whether you run consistently or haven’t in a while, we’ll structure it appropriately. More details soon. You in?
We’re expanding class offerings, app access, and want to know your thoughts: 👉 SURVEY LINK
🏋️♂️ We’re in the process of expanding our training formats, including:
Semi-Private Training — small groups with individualized programming, close coaching attention, and a balance of personal focus and community.
Pod-Style Training — consistent small groups training together on a shared framework, emphasizing progression, accountability, and sustainability.
App-Based Training — ability to follow a program in and out of the gym studio and also track your historic data and personal bests. Stay tuned as we pilot these with small group…
These options are designed to create more flexibility, more access to coaching, and more ways to train well depending on where you’re at and what you need.
New Personal Training Slots Available – Book a consult if you’re ready to level up
💬 Got questions? Reply here or ask your coach next time you're in