Foot Foundations

Get a complete shoulder rehab program with integrated self-assessments to help relieve pain and optimize shoulder performance and function. Perfect for your everyday shoulder and overhead sports like swimming and throwing.

Pinchy or Under-performing Shoulders?

Our program addresses common shortcomings in shoulder rehab, focusing on proper posture and rib cage alignment, helping to progress range of motion, addressing compensations, and emphasizing strength in all directions.

This can help with common shoulder + performance problems such as:

N

Rotator Cuff tears

N

Shoulder impingement

N

Bursitis

N

Tendinitis / Tendinopathy

N

Labral tears

N

Arthritis

N

Instability

N

Mild Nerve Compression

N

Tight and limited shoulder ranges

N

Poor scapular motor control

N

Frozen shoulder depending on the phase (see below for more)

N

Poor range of motion

N

Weak rotator cuff

N

Throwing and overhead movements

N

Speed and power to throw or perform

N

Flexibility and stability

N

Injury prevention accurate aiming and targeting

N

Shoulder control

Shoulder Foundations is not a:

M

Replacement for physiotherapy

M

Replacement for individualized assessment

M

Replacement for surgical or post-surgical protocols

M

Program for those with nerve palsy

M

Program for injuries with spinal or nerve involvement

M

Program for early stage frozen shoulder (adhesive capsulitis)

More Than Keeping Your “Shoulders Down and Back”

Contrary to common advice, our approach emphasizes the importance of shoulder blade movement, supported by a stable ribcage and spine, along with proper exercises and progressions. Shoulder Foundations helps reduce pain, prevent injuries, and enhance performance in both daily life and sports activities.

What Makes This Program Different?

Shoulder Foundations

Traditional Methods

N

Comprehensive Exercise Progression:
A structured three-phase approach to rehab and strengthening.

N

Targeted Checkpoints:
Mobility + capacity milestones for phase progression

N

Beyond Banded Exercises:
Advanced techniques + confidence-building, end-stage rehab exercises.

N

Recovery and Performance:
Tailored for shoulder injuries and aiming for peak performance.

N

Well-Rounded Approach:
Addressing compensations in other body parts.

N

Cost-Effective Solutions:
Release tight muscles without expensive physio sessions.

N

Natural Movement Integration:
Incorporating rotational movements essential for shoulder health.

M

Ineffective physio treatments

M

Unproductive banded exercises

M

Stretching with no pain relief

M

Frequent sports and weight room injuries

M

Lack of muscle tone or strength

M

Recurring shoulder problems

What Makes This Program Different?

Shoulder Foundations

N

Comprehensive Exercise Progression:
A structured three-phase approach to rehab and strengthening.

N

Targeted Checkpoints:
Mobility + capacity milestones for phase progression

N

Beyond Banded Exercises:
Advanced techniques + confidence-building, end-stage rehab exercises.

N

Recovery and Performance:
Tailored for shoulder injuries and aiming for peak performance.

N

Well-Rounded Approach:
Addressing compensations in other body parts.

N

Cost-Effective Solutions:
Release tight muscles without expensive physio sessions.

N

Natural Movement Integration:
Incorporating rotational movements essential for shoulder health.

Traditional Methods

M

Ineffective physio treatments

M

Unproductive banded exercises

M

Stretching with no pain relief

M

Frequent sports and weight room injuries

M

Lack of muscle tone or strength

M

Recurring shoulder problems

What’s Included

12 Weeks of Programming

4 Days/Week

45-60 Min Sessions

Easy-to-use App

Video Exercise Demos

Price $60 $29/mo for 3 months

Tax not included  |  Only 3 payments  |  3 mo access to app  |  Ability to print program

How It Works

  1. Pay for the program
  2. Download the app
  3. Check your email
  4. Get started!

FAQs

I've never tried loading or doing exercise for my injury. Could that make it worse?

We go over more of these concerns within the program, but simply put, we think most of the reasons why people aren’t getting better is because of the LACK of progressive loading in their rehab program. We will guide you in this program to recognize how much pain is normal and acceptable to get better. We start this program in Phase 1 with much-needed mobility standards to check off which are important before continuing to Phase 2.

What equipment do I need for this program?

Everything you need, and where to find each thing, can be found in THIS VIDEO…. To do

Quick link to products here – to do

  • Dumbbells or weights
  • Bands
  • Lacrosse ball
  • Plyo ball/weighted ball an asset
  • Pull up bar
  • Barbell and barbell set up an asset
  • Medicine Ball
Can I pick what days of the week I complete the program?

Yes! With our new “flex programming” option – just send us a message as soon as you purchase the program, and we can change your program to allow you to complete it as slow or fast as you like, instead of the original layout of 3 strength days (Monday/Wednesday/Friday) and one mobility day (Saturday) each week.

Who is this program for?

Anyone who has shoulders that move can benefit from this program. You don’t have to be an elite athlete, a thrower, or do any specific sport to be on this program! We are of the belief that even when structural limitations in joints are present, we can still benefit from strengthening the bones, ligaments, tendons, and muscles that help support joint and whole-body health.

How much of a commitment is this program?

Aside from the first and last testing day, the 12-week program has 3 strength & mobility days, and one mobility/breathing/recovery day each week. When first learning a new phase of the program, you can expect to spend a little more time watching the videos for each exercise and learning the cues. After that initial learning period, and depending on the person, the strength days usually take 40-60 minutes and the mobility day around 20-40 minutes.

While this isn’t an individualized program, we’re here to support and offer suggestions for modifications, how to cut down or ramp up the volume, and/or how to modify different exercises. Though, some of these things can be better assessed in person, with an individualized strength plan, or in-person with a manual therapist.

Who should I see if pain persists?

If you have a newly acquired injury or are unsure of whether or not it is appropriate to begin or resume exercise, I strongly suggest being assessed by an appropriate medical professional to prevent anything from worsening. These professionals include (but are not limited to) physiotherapists, chiropractors, physicians or athletic therapists.

Are there certain conditions where exercise might be contradicted?

A big red flag for any exercise is uncontrolled pain when considering certain injuries. Essentially, we want to get people moving as much as we possibly can, but if your overall pain is not controlled or getting worse with continuation of a given exercise, it might be an indicator that it is not appropriate at that time.

This program is NOT:

  • Replacement for physiotherapy
  • Replacement for individualized assessment
  • Replacement of surgical protocols
  • It is NOT for Nerve palsy
  • It is NOT for those with Spinal/nerve involvement
  • It is not for any condition with nerve/neurological origin
  • It is NOT good for early stages of Frozen shoulder (adhesive capsulitis)
What would be an indication to stop or see another medical professional before continuing?

If you try adjusting an exercise, or stop and start again and the pain continues to progress, we would suggest being assessed by a medical professional prior to continuation. This ensures you don’t have a particular injury or condition that could possibly get worse with exercise.

How long is the program? Can I extend it if I need?

The structured program is 12 weeks long, but if you would like to extend your program by a few weeks and repeat some of the earlier progressions, we are happy to extend app access for $20 per month.

Why did you create Shoulder Foundations?

We created our Shoulder Foundations program because often we spend many days, weeks, and sometimes months, teaching new clients the “meat and potatoes” of what we think are the foundations of shouder mobility, strength, and control, before we build off of those. We wanted to make the basics more accessible to more people so that we could continue to have an impact at every level.

Does this program include testing?

Yes! Phase 1 includes pre-and-post-testing with visual scales for subjects to rate themselves. We suggest a “don’t-pass-go” approach to phase 1 until you meet these testing requirements for entry into Phase 2. We’re happy to adjust your program if you are not yet ready to enter Phase 2 and need some more time working on shoulder mobility before we layer strength on top of that.

Does this program offer coaching and support?

Yes! Although this program does not involve any in-person or phone aid, we can chat directly to our Shoulder Foundations clients through the app and answer any questions you might have there. If you need help integrating this around your current programming – just reach out!

Who created the Shoulder Foundations program?

Carla Robbins, a certified exercise physiologist, Nicholas Simpson, a certified strength and conditioning coach, and Cassandra Downe, a physiotherapist with a specialty in the shoulder (and who has rehabbed her own shoulder many times!), all collaborated to create this program. We saw a gap in the typical way of managing shoulder injuries, and created Shoulder Foundations as a result.

Do you have any testimonials from those who have done your program?

While this program is brand-spanking new, you can find any testimonials that trickle in on our Instagram page or on our Google Reviews.