Shoulder Deep Dive
Apply the same step-by-step plan that helped me overcome years of shoulder frustration.
What people are saying:
Is this you?
●Your neck is constantly tight and feels overloaded.
●Your feeling stuck and rounded no matter what you do.
●You’re hypermobile and craving support.
●You've been told everything looks "normal" but you still feel uncomfortable.
●Stretching feels good but isn’t helping long term.
●Your shoulders feel unstable or weak.
●You don't know which exercises are actually helping or when/how often to do them.
If you’re like: “Yes, this is totally me!” you’re in the right place.🧡
It was me too! This is the plan I used to finally feel stronger, more stable and confident in my upper body.
For years I searched for answers after dealing with my own shoulder frustrations. Imaging, therapy, and tons of random exercises. Becoming a Corrective Exercise Specialist changed everything. This is the program I wish I had from the beginning!
Owner and Practitioner
Licensed Massage Therapist • Corrective Exercise Specialist • Certified Personal Trainer
When I say “I’ve been there,” I mean it.
As a life long mover with hypermobility, I’ve struggled with winged shoulder blades, neck pain and general instability for years. I’ve had multiple x-rays and MRIs. I’ve been through many rounds of physical therapy all trying to sort out this mystery discomfort. When everything kept coming back “within normal range” I felt stuck.
What finally made a difference for me was building awareness, stability and strength. Learning to move my body through exercises that I could control and understand.
Over time I’ve built a much stronger foundation and found better alignment. I’ve experienced more comfort in my body because of this.
Now, I teach others how to do the same. I try to be the resource that I wish I had years ago.
*If you think you may be injured, please see a physician or physical therapist. It's important to rule out injury before beginning an exercise program. I am not a medical doctor, and my work should not be considered medical advice.*
By the end of Shoulder Deep Dive, you'll have:
✓ Better awareness of how your shoulders move and how the rest of your body influences them.
✓ Improved shoulder stability, control, and coordination.
✓ More confidence and capacity with overhead movements and daily activities.
✓ Less reliance on stretching for temporary tension relief.
✓ Stronger, more resilient shoulders and neck that can better handle the demands of life.
Build stronger, more aligned shoulders in just 15-30min a day.
Whats Included?
Access to me (your trainer)! If you have questions a long the way! You can include video, photos or voice memos here as well as text.
48 Workouts uploaded to your calendar with tutorial videos and written descriptions for each exercise
Postural Awareness & Self Release Videos to get you the information you need to begin from your best starting point.
Tips and focus points delivered along the way via the messaging tab and emails. *Be sure to turn on your App Notifications to get the best out of your plan.
Lifetime access to your plan and the ability to stop, pause and restart whenever you need to.
What am I signing up for?
This is a 12 week plan that includes workouts 4 times per week. Workouts last between 15-30 minutes. You are welcome to pause the plan at anytime.You can repeat a week you feel you need more focus there or to take a break when you need to.
You’ll need:
-Light weight bands (5-10lbs or under)
-Dumbbells (2-5lbs)
-Yoga Block
-Foam Roller
-Therapy Ball
You can find my favorites of these here!
One time purchase of $80 (USD). Lifetime access!
Ready to get started?
You’ll be prompted to create an account within the App at purchase. The link for the App Download will be on the purchase page and it is also located at the bottom of this webpage. You can also log into your account via a Desktop if you prefer by clicking the Login Button at the top of this page.
You’ve totally got this! I’m here to help🧡
What Members are Saying:
⭐️⭐️⭐️⭐️⭐️
“I love the Align shoulder and hip programs. They are exactly the right balance of challenging and attainable. The instructional videos are very clear and I really appreciate the emphasis on posture. Caroline is so supportive and positive. I wish I lived closer so that I could see her in person. I haven't completed the programs, but I am optimistic that they will help with my chronic scapula issues and various imbalances.”
— A.S.“It's a program that teaches you how to work / use your muscles. I was in a program before that emphasized strength as a foundation for mobility, but I wasn't seeing much progress. I think a big flaw in that program is that it wasn't doing what Align does: really go into what each muscle should be doing in the exercises, in a way I can frame it throughout the day.”
— A. M.
“The Align App is incredibly easy to use and full of information. Caroline was very responsive and helpful when I had some shoulder pain during one of the exercises.I have struggled with rounded shoulders probably my entire life worsening with age and long hours.The Shoulder Deep Dive is a steal for what you get! 10/10 recommend!”
— N.B.
It’s better in the Align App
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Have more questions?
Shoot me a message here!