Pain Solutions by Gen Keating

Shoulders feeling stiff after sitting all day? 👀

Give them a little movement with this simple band warm-up. Keep it slow, controlled and comfortable—no forcing.

50 reps.

Save this for your next desk break 🙌
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P.s leave my burst mattress hair alone xo

Norway, one of the most beautiful places on earth 😮‍💨 🇳🇴 🥶

Only downside: always running a bit late xo

CAN YOUR HANDS MEET BEHIND YOUR BACK? 👀

This simple shoulder mobility drill challenges both shoulders in different ways at the same time.

The top arm works through shoulder flexion and external rotation, while the lower arm works through extension and internal rotation. It also requires your shoulder blades and upper back to move efficiently.

I’m using a water bottle, but you can also use a towel, broom handle, mobility stick or any lightweight pole that allows you to perform the movement comfortably.

The object allows you to gently assist the more restricted side without forcing the joint.

This can help to:

✅ Improve overhead and behind-the-back movement
✅ Reduce the feeling of tight shoulders
✅ Improve internal and external shoulder rotation
✅ Highlight differences between your left and right sides
✅ Make everyday movements—such as dressing, reaching and washing your back—feel easier

Try both sides and notice whether one direction feels tighter.

Complete 50 reps x 2 sets before any upper-body workout. Keep your ribs down and never force the movement.

This should feel controlled—not sharp, painful or pinching. Stop if you experience numbness or tingling.

Test. Drill. Retest. Did your hands move closer together afterwards?

MovementMatters FunctionFirst

Don’t save or do this 90/90 hip mobility exercise if you want lose snake hips xo
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📲 DM if you’re struggling with any niggles, aches or pains.
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G x

Massage alone doesn’t get results like this. His nervous system was guarding that area — so before we even touched the inflamed spot, we used drills to calm the brain down first. Once it felt safe, the tissue let go on its own. This is TEST → DRILL → RETEST

📲 If you’re struggling with any injuries, DM me.
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Stop guessing. Start fixing.
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G x

Poor posture? TRY THIS 😮‍💨
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📲 SAVE it & pretend you’re going to do it 😂
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G x