Mobility Exercises TuneUp

5.00 out of 5
(3 customer reviews)


Available for Purchase

Our Mobility Sessions are designed to help you move better. We test your movement, and determine what is not moving well. We analyze how you compensate when you lift, turn, or step. We figure out what causes your pain, decreases your performance, or limits your range of motion. And we fix it with tools and techniques like corrective exercise Mobility WOD, Scraping (Graston), Kinetic Taping, FMS, and More.

Mobility TuneUp is about learning to move better. Why do you need Mobility TuneUp?  It’s because improvement begins and ends with good, quality movement.

SKU: mobility Category: Tags: , ,

Improve Range of Motion, Speed Recovery, and Reduce Pain

What is the Mobility Exercises TuneUp?

  • Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD,
  • Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this style of training.  We also employ Rocktape and kinetic taping to improve muscle engagement.  We formulate client-specific corrective exercises to help you build strength safely.
  • Mobilize: We unlock range of motion with joint distraction, scraping, and flossing (Voodoo Bands, etc.)
  • Stretch: We stretch using various techniques such as contract and release, Proprioceptive Neuromuscular Facilitation, FRC, and various forms of Yoga
  • Restore: We treat the source of Pain through Scraping, Rolling, Kinetic Taping (Rocktape) and forms of myofascial release.
  • Prevent: We trace the pain or weakness to it’s source.  And that’s where we work, so that you can move and live better.

4 Sessions to Move Better with Less Pain

How long does it take us to make real progress in helping you move better?  Generally 4 sessions.  In our first session, we employ various assessments and screens to track down the source of your weakness and/or pain.  In following sessions, we treat your pain directly, mobilize areas that are tight, and strengthen areas that are weak.  90% of clients report substantial improvement in about 4 sessions.

What if we heal you faster?  You can use your unbooked sessions for personal training, nutrition, or yoga.  We’ve have helped thousands of people in Alexandria VA move better.  Let us help you too.

Sample Mobility Exercises Tuneup Sessions

  • Mobility: Legs, hips, groin, It-Bands, calves, feet and ankles.
  • Mobility: Lower Back, Core, Obliques, Lats
  • Mobility: Neck, Wrists, Biceps, Triceps, Hands
  • Mobility: Shoulders, Upper Back, and Chest
Video Thumbnail

Shoulder Symmetry Program. Mobility with Shoulder Corrective Exercises

What is the Mobility Exercises TuneUp? Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD, Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this sty

Our certified personal trainers will work with you in a one-on-one setting to focus on tight or weak areas of your body. We take a wholesome approach and dedicate time to repairing your mind-muscle connection for an overall sense of wellbeing. Whether you’re looking to lessen pain, improve mobility after an injury, or just increase your flexibility in general, this program is right for you. With the right exercises, you’ll be able to move and perform better than ever before.

Video Thumbnail

Mobility & Flexibility

What is the Mobility Exercises TuneUp? Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD, Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this sty

The Benefits of Increasing Mobility and Flexibility Exercise

Being fit means a lot of different things for different people — from being able to run a mile without stopping to being able to touch your toes, there are a lot of different levels of fitness. But one thing all people should work on is increasing their range of motion. Improving flexibility and strength is beneficial for people at all levels of fitness.

Looking to Improve Your Mobility through Corrective Exercise?

With the Sand & Steel Fitness Mobility and Muscle Therapy program, you’ll work with a personal trainer to not only improve your range of motion, but to reduce pain and strengthen your muscles. Working on your general mobility helps you move better, which can help loosen tight muscles. If you have tight, unused muscles, your joints can actually move into incorrect positions, causing further problems. And everyone can benefit from strengthening their muscles to allow them to move better and easier. So if you’re looking for a program that is focused on your wellbeing as a whole, consider our mobility program to better your overall health.

Video Thumbnail

7 Stretches and Joint Distraction for Hip Mobikity

What is the Mobility Exercises TuneUp? Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD, Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this sty

Test, Correct, and Retest

In our mobility exercises tuneup programming, we’ll find where you are tight or your strength is limited and help you improve your range of motion.  Mobility and Muscle Therapy also corrects biomechanical weaknesses that lead to injury.  Through Corrective Exercise and Partner Stretching, we improve your stability, improve your range of motion, and repair your mind-muscle connection.

Tight Muscles Pull Joints into a Compromised Position.
Weak Muscles Allow Joints to Move into a Comprised Position.

In my Mobility Exercises TuneUp Sessions, we build you a mobility map and corrective exercise strategy to get your body moving better.  Whether it’s muscle pain in your neck, IT Band Pain from running, or lack of shoulder mobility from an injury, I’m going to help you move better.  Mobility is so much more than correcting movement or improving flexibility … it’s mobilizing stuck joint capsules, repairing sliding surface tension in your fascia, and helping your body move and perform better.

Improvements in Strength and Weight Loss Begin and End with Better Movement.

Video Thumbnail


What is the Mobility Exercises TuneUp? Analyze: We test for fault patterns with Functional Movement Systems, Y-Balance Testing, Functional Range Conditioning (FRC), and Mobility WOD, Strengthen: We target and correct muscle patterns.  We use isometrics and corrective exercises to facilitate this sty

Get the Full Paper on Mobility
Get the Full Paper on Mobility

Sand & Steel Fitness Alexandria Virginia

Our certified personal trainers offer various training programs:

  • Personal Training Programs & CoreFit Kettlebell Classes
  • CrossFit Personal Training and CrossFit Classes
  • Diet and Weight Loss Programs
  • Mobility Exercises TuneUp (Private Sessions)
  • Beyond Stretch Class (Mobility Exercises in class format)
  • Private Yoga Lessons and Yoga Classes
  • Personal Training for Older Adults and our SeniorFit Class

Whether you’re looking to lose weight, strengthen your muscles, or find your center of balance, Sand & Steel Fitness has a program that’s right for you. By working with our certified personal trainers in one-on-one sessions, you can focus on your specific fitness goals. We assess your starting point and your fitness needs before developing custom programs just for you.

Frozen Shoulder Exercises

Frozen Shoulder Exercises

Join Coach Max as he reviews the top six videos frozen shoulder exercises and stretches that can be performed at home.  Plus get a sneak peak as we take you through our strategy of tracking down shoulder pain to see if frozen shoulder exercises will help.  Finally, you can join Coach Paul as he provides you a live video on his favorite ten cable machine exercises for strengthening the shoulder.

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest

The Top 7 Videos for Frozen Shoulder Exercises

Frozen Shoulder Exercises

Hey Everyone!  Coach Max here, and I put together 7 of the best videos I could find that includes exercises for Frozen Shoulder.  Frozen Shoulder, Adhesive Capsulitis, can be a painful and frustrating issue. Typically,  there are three stages: freezing, stiffness, and thawing. During freezing, range of motion is limited and a person will experience a lot of pain.In the second phase, flexibility in the shoulder will further decrease and pain will generally subside. In the last stage, a person’s shoulder mobility will improve and pain will decrease.

The Harvard Medical School mentions, “the cornerstone of treatment is exercise therapy, concentrating first on exercises that stretch the joint capsule, and later, on strengthening exercises.”

So I put together these 7 amazing videos on Frozen Shoulder Exercises, so you can get a jump start on feeling better.  Below the videos, you’ll also find a full case study of our members who has been struggling with an undiagnosed shoulder injury.  Coach Max

Paul's Shoulder Exercises

OK.. OK… everyone knows I work for Paul at Sand & Steel.  So to impress The Boss, I found one of his videos on shoulder correctional exercises.  Paul’s video explains ten different exercises for strengthening the shoulder.  The exercise tutorial provides exercises that you can do with a cable machine so you don’t get Frozen Shoulder in the first place.

The key to keeping your shoulders healthy if you are doing yoga, participating in CrossFit, or just playing tennis is having balanced well functioning muscles.  These 10 exercises will be helpful to you, and are great to do once a week for shoulder maintenance.

Paul’s 10 Favorite Cable Machines Exercises to Strengthen the Shoulder.

1️⃣ Half Kneeling High Row
2️⃣ One arm Lateral Pull Down
3️⃣ One Arm Tricep Press
4️⃣ Standing Tricep Extension
5️⃣ Lateral Shoulder Abduction
6️⃣ Standing Low Row
7️⃣ Behind the Back Press
8️⃣ External Rotation with Bent Elbow
9️⃣ Standing Reverse Fly
🔟 Standing Shoulder Flexion into Overhead – 2 Variations.

Physical Therapist's Bob Schrupp Frozen Shoulder Exercises

Physical Therapist’s Bob Schrupp and Brad Heineck cover a 60 second routine that can help people who need frozen shoulder exercises. Bob and Brad review the three stages and provide exercises you can perform at home to improve your shoulder recovery.  A person suffering from frozen shoulder will have very limited external and internal rotation. Bob and Brad recommend completing the exercises multiple times throughout the day to improve flexibility and strengthen in the shoulder joint.

Dr. Alan Mandell on Frozen Shoulder Exercises

Dr. Alan Mandell mentions that postural deviations such as forward head and rounded shoulders can bring on the symptoms of frozen shoulder.  The video covers 13 stretches a person can perform to help with the symptoms of frozen shoulder and should be performed regularly. The movements include clockwise and counter-clockwise rotations, shoulder shrug with retraction, elbow touches, picture frame, shoulder cross the body stretch, across the body pull, hand wall walker, assisted lowering tricep stretch, table stretch, reverse lift, and chest stretch. All of the stretches demonstrated can be done with little or no equipment. 

Ask Dr. Jo about Exercises for Frozen Shoulder

Physical Therapist Dr. Jo covers seven excellent movements for a person with frozen shoulder that has access to a theraband, a stability ball, and a pulley system. The seven stretches are a pulley stretch, soup can shoulder rotations, theraband low rows, towel stretch, stability ball lat/serratus stretch, and child’s pose.

Rebalance on Physical Therapy Exercises for Frozen Shoulder

Rebalance Physical Therapy Center demonstrates 4 exercises that help with relieving stiffness associated from a frozen shoulder.  The physical therapist first walks you through what exactly a frozen shoulder is and how having one can impact everyday tasks. The stretches include bridged dowel extensions, dowel assisted external rotation, dowel reverse lifts, and dowel chicken wing stretches. All you need is a dowel, walking-cane, or a broom to help guide your shoulder through each movement. 

Dr. Evangelos Mylanos and Dr. Brian Abelson on Scapular Rhythym

Dr. Evangelos Mylonas demonstrates a routine that a person can do using a chair and a can of soup for light resistance. Dr. Brian Abelson covers stretches someone can do with a cane or broom to increase range of motion. They recommend heating the shoulder before attempting any of the exercises. The doctors cover the pendulum exercise, dowel assisted flexion, PNF- shoulder extension exercise, PNF- interal rotation exercise, and PNF – dowel assisted external rotation. 

Frozen Shoulder Case Study
I hope you're all doing well, I miss my workouts with you guys 🙂 Thanks for posting this article on frozen shoulder exercises!! When you have time, I would like to get your input about an issue I've been having for the past few months, since I know you have lots of knowledge about the body.
Sandra Green
Personal Trainer

In the fall, I started getting stiffness, soreness, and pain after workouts (mostly bootcamp classes, burpees, pushups, using heavier weights). This was on the left side of my neck, around my collarbone and into my pecs, aching, pulling and twinging sensations. I thought that it was just muscle soreness, or maybe I had tendonitis, and I would use heat or cold and massage to treat, but it gradually got worse and was an issue when I was working as well. I never felt a one time injury, but it could be from so many things (working out, trying to do chin-ups and pull-ups with full body weight, working, carrying heavy groceries upstairs, headstands, etc.) I had some tingling in my left arm for a few days but that went away.

About a month ago I was having a lot of pain and stopped doing any workouts other than yoga and running. I did some more massage and acupuncture/cupping and Advil which helped alleviate my symptoms. I went to the doctor, they said I had a pinched nerve and to get physical therapy. Thinking I may have something else going on, I went back to get an xray which showed I have a very straight neck, and slight misalignments in cervical spine. No pinched nerve from tests they did. They also told me to do PT which I can't get to for another week. I went to a chiropractor to get their opinion, they said my muscles were tight and that I should correct my cervical spine to get the curve back or I may have issues in the future. I did get an adjustment and muscle stim which helped, but since I do not have insurance coverage for chiropractic and I'm not a huge fan of going indefinitely, I'm hoping it's something I can correct on my own. Is this something that you're familiar with and what are your thoughts? I know there are exercises you can do to help get the curve back, and use special pillows or  devices, but moving forward, I'm also anxious about getting back to regular workout routine. Thanks for any help with this!

Sandra Green
Thanks for your comments Sandra! Please see our Feedback Below!

Is Your Injury

Can we identify the movement pattern that is causing you pain in your neck/shoulder?  Probably, we would need to observe your technique on several key exercises.  Generally with injuries, the pain comes from the muscle group that is compensating for the weakeness.  So the weakened muscle doesn’t hurt, it’s the muscles that are firing and getting overtaxed which hurt.  E.g. if your neck is sore, some of the muscles in your shoulder or neck may be doing extra work because some other muscles aren’t doing their job (often these are different muscles in your neck and shoulder).

X-Rays and MRI for Treating Frozen Shoulder

Some of the symptoms you describe and your interpretation of your X-ray are consistent with an impingement of your brachial plexus or median nerves.  However you are also suggesting symptoms that are consistent with a deep muscle sprain which has an entirely different treatment protocol.

Xrays and MRIs

An X-ray can show bone misalignment, but an MRI is much better for that (plus it can show soft tissue.)  If your bones are misaligned, we need to strengthen the correct muscles so that your move your bones back into the correct position.

Solving Shoulder Pain: A Corrective Exercise Strategy

Step 1: Determine the Source of your Shoulder Pain?

Our process for helping people in your situation is as follows:

  1. Identify the movement pattern(s) that cause the inflammation by looking at problems with form in functional movement patterns;
  2. Teaching how to correct those movements patterns,
  3. Improving your muscle control of the muscle(s) that are not firing, and
  4. Improving mobility of the joints in that area that causing the mobility restriction.

Advil and Other Pain Relievers

Advil dampens your ability to sense pain.  Pain is a warning to your brain, please don’t do this exercise anymore.  Anti-inflammatories (Advil is not a strong anti-inflammatory, it is more like a pain blocker) can help, but they won’t prevent you from engaging in the exercise patterns that cause the pain.  The pain will just get worse as you do more and more damage to the joint of muscle.  One must identify the biomechanical source of the instable movement pattern to prevent it from doing damage to the part of your body that is hurting.

Corrective Exercise Strategy for Shoulder Pain

Once we know where the weaknesses are, we can design a corrective exercise strategy to help you strength the muscles that aren’t functioning properly.  We would teach you those corrective exercises and you would be able to do them on your own.

Are the Above Frozen Shoulder Exercises Right for you?

From your email, your pain is more consistent with a shoulder impingement than frozen shoulder.  Thus the frozen shoulder exercises we described above might not be applicable.  In attempting to diagnose the root cause, I’d start with a shoulder impingement analysis and probably recommend an MRI.  Sand & Steel has a shoulder functionality benchmark that we use to test for impingement.  It includes several of the better known tests like Hawkins test and the Neer test, plus several tests I designed that give me information about grip, shoulder ROM, and strength.

Exercising with a Shoulder Injury

  1. For most injuries, Yoga is a good exercise routine. It won’t correct muscle activation problems, but it is good for improving mobility and Range of Motion.  If it hasn’t helped your problem in a month or so, it probably won’t with more classes.
  2. Running is not a good idea with a shoulder impingement (or the symptoms you describe.) The Gait (which is one of the seven classic movement patterns) requires the entire body to move across the sagittal plane in complete symmetry.  A shoulder injury is going to necessarily cause a shift in the way your arms move while you are running.  It’s very common that there will be a mobility restriction near the area you are having pain.  While this may not hurt initially, the mobility restriction will cause an imbalance in the way you run.  Another joint (e.g. your hip or maybe your knee) will take on rotational forces that it is designed to leading to another injury down the road.
  3. Bootcamp classes are notoriously bad for causing shoulder pain. In my youth I did some damage to my shoulder in a bootcamp class as well.  20 students to one instructor doesn’t work.  All bootcamp instructors know that they cannot deliver any where near the same level of supervision that they could with one-on-one coaching.  They do it to increase their revenue per session.  Members like it because it’s cheaper per session, until they get injured.
Frozen Shoulder Exercises

Frozen Shoulder Exercises

Join Coach Max as he reviews the top six videos frozen shoulder exercises and stretches that can be performed at home. Plus get a sneak peak as we take you through our strategy of tracking down shoulder pain to see if frozen shoulder exercises will help. Finally, you can join Coach Paul as he provides you a live video on his favorite ten cable machine exercises for strengthening the shoulder.

Read More »
Functional Movement Screen

FMS Functional Movement Screen YBT Y-Balance Test

Looking to improvement performance? Want to learn which exercises can help you movement better? Don’t treat the pain, find the source with FMS and YBT. Functional Movement Screen and Y Balance Tests are our state-of-art Movement Screening Systems.  They are like a X-Ray into all your muscle weaknesses. If there is in imbalance – we’ll find it and show you how to fix it.

weightlifting stretching

Stretching for Olympic Weightlifting – Mobility is power!

Mobility = POWER! If your body isn’t capable of getting in the right angles and positions, it will obstruct the natural trajectory of the barbell, which is STRAIGHT UP! In this article we will go through a set of stretching exercises that will improve your weightlifting. This set of stretching excercises is a “Swiss Army Knife” that every lifter should always have with them.

MWOD Certification Review

MWOD Certification Review Movement & Mobility 101

The MWOD Certification Review by Paul on Movement & Mobility 101.  Kelly Starrett’s Movement & Mobility certification is my fifth certification in mobility.  Here’s my review of the certification, plus a list of new things I learned from the man himself, Kelly Starrett.

Book Mobility Sessions

If you are a mobility and movement coach, the MWOD Movement and Mobility Certification is a must have. Yes, it will take some work to finish, but it will help you become a better personal trainer.  You will be able to take care of your athletes better and keep them moving safely for years to come.

Running Surfaces Turf, Street, Grass, Trails, Dirt

Trail Running vs. Street Running

This article compares running surfaces (such as trail running, street/road running, astroturf, grass, etc.) and examines the types of proper footwear to improve running performance.  This street running vs trail running article also discusses some of important musculature of the foot, and examines the kinds of injuries you can get from trail running and street running

Mobility, Flexibility, Yoga, and Guided Partner Stretching

Mobility vs Flexibility vs Yoga vs Stretching

I am assuming you are already convinced on the importance of exercise.  And if you scroll down a bit, I will break down the differences between mobility, flexibility, yoga, and stretching in careful detail.  Without sufficient mobility you cannot be all that you wish to be.  This applies whether your chosen craft is golf, strength training, CrossFit, or endurance running.  You are not as efficient as a runner, you are more likely to get injured as a golfer, you are slower in CrossFit than you ought to be, and as a power lifter your recovery times are slower.

Mobility and Flexibility

Sample Mobility Workout Template

How to Improve Mobility and Flexibility through Partner Stretching, PNF Stretching, M|WOD, and Yoga

Mobility helps improve range of motion of tight joints and muscles, and it helps stabilize and strength areas that have too much range.  This article demonstrates provides two example exercise routines for people needing additional range of motion in the hips, ankles, and thorasic spine.  Plus you’ll find numerous linked articles at the bottom covering all topics associated with stretching, stabilization, yoga, and mobility.

Satisfaction Guaranteed

We care about your experience.  If your session is great, we want to know why you liked it.
Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit.

3 reviews for Mobility Exercises TuneUp

  1. 5 out of 5

    Angie G

    I chose to visit Sand and Steel when I realized that after a major surgery, I could not utilize my core like I could before. I was actually freaking out about it. I went to Paul and told him about my limitations. He designed a program for me and I worked out with Max for about 8 sessions. I loved the InBody machine that gave you a full body diagnosis. It was funny because it showed a high amount of inflammation. This of course was from the surgery but I found it interesting that it picked up on that. I liked working out with Max because he was sensitive to the fact that I was post-op but he also pushed me when he knew that I could handle it.
    I think that one of the most impressive aspects of Sand and Steel is how they handle their business on an administrative level, First of all they have an app that makes it very simple to schedule or cancel your appointments. It has extensive nutrition information and my favorite is the online store. Paul and Dawn are careful to choose the supplements and foods that are made with the highest performance ingredients.
    The facility is perfectly clean and equipped with every apparatus that you would possibly need for your workout. I highly recommend Sand and Steel.

  2. 5 out of 5

    Loren Wagner

    Sand and Steel Fitness has been great! I started working out with them two months ago and have loved every minute, except when the minute involved burpees. Every session starts on time and the staff are so kind, even the trainers with whom I haven’t worked. I just had shoulder surgery, so need to take some time off, but all exercises were modified for me and the trainers took their time to make sure that the exercises were working and that I was doing them correctly. I usually worked out with Max and he was great. Paul is also there to make sure I’m getting low enough in my squats! Overall it’s been a great experience and I’ve gained a lot of strength. I can’t wait for my shoulder to start healing and to start back up once more!!!

  3. 5 out of 5


    The Mobility and Muscle Therapy session was really helpful. Paul designed my first session to target my tight shoulders. The session included work on different rollers to loosen up muscles (which was uncomfortable at times) plus a series of stretches. Although it was difficult at points, I was amazed how loose my shoulders felt by the end of session. I can already see how these mobility sessions will help my overall movement. Thanks Paul!

Add a review

Core and Lower Mobility
Mobility Exercises TuneUp

Sand & Steel Fitness

Save Big @ Sand & Steel

Save 25% During the 300 Sale

Sand and Steel Personal Training, Yoga, CrossFit Fitness Classes Springfield VA Alexandria VA

25% off Strength & Conditioning + Fitness Classes