Stop guessing which shoulder exercise is safe today.
Most shoulder pain is a tendon that has stopped tolerating what you ask of it. Rest weakens it further, and yanking at it flares it. Tell Vinys what makes yours worse, and in about two minutes you're following a gentle 20-minute video session that loads it only as far as it accepts today. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“I came for my shoulders and stayed for my nervous system. The sessions start slow enough that my brain actually settles.”
Anne B. · Neck and shoulder pain, anxiety · Vinys member
Resting it made it weaker. Stretching it made it angrier.
You've started using the other arm for the cereal box without ever deciding to.
You rolled onto that side in your sleep, and now you lie there waiting for it to settle.
Reaching behind you has become a small negotiation, several times a day.
Most shoulder pain is a tendon that has stopped tolerating the load you ask of it, not a tear. Resting the arm weakens the small muscles that keep the joint centred, so the pain hangs around, and pulling it into a big stretch asks for more than it can take today, so it flares. What settles it is work in a range the shoulder accepts right now, growing as it can take more. That is what every clinical guideline puts first.
The YouTube stretch you just tried
Same routine for every one of its million viewers
- Same movements whatever your shoulder can't do
- Overhead on day one, whether it's ready or not
- Someone else's pace, someone else's range
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what your shoulder won't accept
- Asks what makes your shoulder worse and how it feels today, then leaves those movements out
- Put in the right order and amount for how much your shoulder will take today
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- A bad night's sleep gets a different session from a good one
The difference is not more exercise. It's the right amount for today.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your shoulder worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a shoulder session can draw on:
From people who'd stopped hoping.
“I came for my shoulders and stayed for my nervous system. The sessions start slow enough that my brain actually settles.”
“I'd been told to stay active with my knee arthritis, but everything felt risky. Vinys started smaller than I thought possible and built up from there.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
“My hands and wrists rule out half of normal yoga. Every session I get has already thought about that, so I don't have to.”
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if shoulder exercises have made it worse before?
That usually means the dose was wrong, not that moving was. Vinys asks what makes your shoulder worse before choosing anything, keeps the first movements in a range it accepts, and puts a gentler version one tap away. You're never asked to push through pain.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Your shoulder needs the right amount of work, not another guess.
Tell Vinys what makes your shoulder worse and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.