MacKenzie Miller & Matt Stevens's "Shoulder Pain Relief" Online Video Workouts on Alo Moves

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

About the Series

Whether you lift weights overhead, practice inversions, or spend hours at a desk or driving, Matt and MacKenzie will teach you to properly move and control the shoulder. Together we will address existing imbalances and dysfunction, and work to prevent future discomfort and chronic pain.

Matt earned his doctoral degree in Physical Therapy in 2010, and has helped countless clients at his PT facility near Cleveland, Ohio. MacKenzie is a certified personal trainer, whose passion centers on functional movement and mobility.

This series includes five classes that repeat over the course of six weeks. During the first two weeks, we restore range of motion in the thoracic spine, which is vital to proper shoulder biomechanics. We utilize props such as a therapy ball and foam roller to address myofascial restrictions of the shoulder and thoracic spine, allowing the joint to move freely.

In weeks 2 through 4, we build the foundations of a healthy shoulder through a variety of strengthening and scapular stability exercises. You will be introduced to a series of isometric holds and eccentric strengthening in multiple planes of motion. Kettlebells, dumbbells, and resistance bands help us to develop shoulder strength and improve symmetry. 

The final two weeks introduce functional patterns and dynamic movements. These exercises are designed to prepare the shoulder for any activity, sport, or task. Upon completion, you will have the tools and knowledge to maintain healthy and pain-free shoulders.

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instructors Instructor profiles

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.

Matt Stevens graduated from Walsh University in 2010 with a doctoral degree in Physical Therapy. For his undergraduate studies in Pre-Physical Therapy and Exercise Science, he attended Baldwin-Wallace College.

His clinical expertise includes outpatient orthopedics, post-operative rehabilitation, and sports injuries. His post-graduate studies focused on manual therapy of the spine and extremities including Maitland and McKenzie techniques, and diagnosis of shoulder pathology in throwing athletes. He broadened his scope of practice by becoming certified in Thai Massage in 2014. In 2015, he founded Pure Physio in Strongsville, Ohio to provide the community and Greater Cleveland area with the most innovative rehabilitation services.

Matt’s ongoing commitment to education and training ensure that his patients receive the most current and effective treatments, including hands-on manual therapy, dry needling, and corrective exercise. When Matt is not treating patients, he enjoys training for triathlons, cycling, crossfitting, water skiing, and practicing yoga.

Total Run Time

Duration
3 hr 13 min
(5 Videos)

Difficulty

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Moderate

Intensity

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Intensity 2
Difficulty & Intensity Guide

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

Classes

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    This is Day 1 of MacKenzie and Matt's "Shoulder Pain Relief" plan.
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    Welcome to Day 1! Today we are starting off with soft tissue restoration. Get ready to release tension.
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    Day 2 is all about movement. After restoring tissue, movement is key. Today we will move the shoulder through all ranges of motion to prepare for future strengthening.
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    Today is a rest day!
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    This is one of the most important videos throughout the series. Tissue restoration is a self-massage. Who doesn't want more massages in their life? Improving soft tissue fu...
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    Today we continue our journey on improving the mobility in our shoulders. Flexibility and mobility are key to reducing pain and stress on our shoulders.
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    Today is a rest day!
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    Day 7 we shift our focus to increasing mobility in our thoracic spine. The shoulder and thoracic spine must work in harmony.
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    Welcome to week 2! It's time to check in with what areas around your shoulders could use a little TLC. Let's roll.
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    Hope you’re ready for some more thoracic mobility. We can’t stress enough how important this work is to improve shoulder mechanics.
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    Today is a rest day!
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    Our bodies are meant to move, so let's show them the way. Let's get going!
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    Too many hours in the car, sitting at your desk or on your phone? Your thoracic spine will thank you after today.
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    We've reached Day 13! We hope you are starting to notice a difference in the way your shoulders are feeling.
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    Day 14 is the first day we incorporate scapular stability. Take it slow and concentrate on your form and technique. Today we start building the foundation for a healthy sho...
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    Enjoy your rest day today!
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    Move mindfully and start to tune in to your body. Maybe some areas or movements need extra attention today. Don’t hesitate to pause the video and work out the kinks.
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    Mobility! Mobility! Mobility! A healthy spine leads to healthy shoulders.
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    We use our shoulders every day so it's only fair we give them a little love in return.
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    Time for more stability work. These exercise variations should be feeling a bit easier but continue to focus on quality of movement.
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    Today is a rest day!
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    As we work our way into week 3 you should feel a difference in the way shoulders are moving. Your shoulders love you for this work!
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    Get ready to feel the burn as we start building strength in our shoulders. Initially, our focus is on quality of movement rather than quantity. Listen to your body and modi...
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    Today we continue to work on the building blocks of a stable and healthy shoulder.
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    Enjoy your rest day today!
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    It's Day 25! Today's workout is Tissue Restoration. By now, this workout should be your check-in. How are you feeling? What needs a little extra attention?
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    Having a solid foundation is key to resolving pain and improving function in our shoulders. If you can maintain good form don’t be afraid to increase the resistance as you ...
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    This is where the fun begins. Take this video slow as we start to introduce new and challenging movements. As always, quality over quantity.
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    Today is a rest day!
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    After several weeks of soft tissue and movement restoration it’s time to start building strength. Continually add resistance as needed. These movements should not be painfu...
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    Today is all about giving your muscles some love after the hard work you’ve put in. You may experience some new sore spots as we introduce new strengthening activities.
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    Get ready for your shoulders to be tested during these dynamic movements.
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    Today should feel like a recovery day after the Dynamic Shoulder workout yesterday. Feel proud of how far you've come in this plan!
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    Think back to when you first did these strengthening exercises – hopefully you're starting to feel more confident in your ability to support and move your shoulders.
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    Today is a rest day!
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    As we begin the last week of this program remember that you are your best instructor. You will experience good and bad days during this journey so always remember that you ...
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    Take a moment to reflect back to when you first started this plan. How different does this workout feel now verses Day 1?
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    Feeling stronger? Feeling more stable? Hopefully you have been able to increase your workload while decreasing your pain.
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    Day 38 means you're nearing the end!? Today we'll be working on building strength with dynamic movements. So, grab your weights and let's get started!
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    Today is a rest day.
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    The next three days we will be asking a lot of you physically, but know that you're ready! Trust in the process and what your body tells you, and keep up the great work!
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    Be proud of yourself! You've made it to the second to last day.
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    Congratulations you made it to Day 42! Though this plan may be done, your work surely isn't!